Boot Camp Burlingame Fitness Training 6/25/15: 21 Day Tummy Tuck Day 9- 6 Station Core – Cardio Rotation
Phase 1: Warm-Up: Perform 3 minutes of diaphragmatic breathing while lying supine: http://www.youtube.com/watch?v=8-_NNCrrdus Lie on back and initiate breathing with belly–>rib cage and then chest, instead of initiating with chest. Breathe in and out of nose for approximately 15s each breath (5s inhale–> 5 s hold–> 5 s exhale). Emphasize that campers do this upon rising and going to sleep and if they want an amazing shift in their state at any time, while breathing think about 3 things they are grateful for.
Phase 2: Floor Stretches (5 min) *Work on forearm/wrist mobility
Phase 3: Explain that today is a recovery day given our tough week- the goal is to not go out of breath. Although it is a recovery day it will still be challenging. *Review WOD below during warm-up and assign campers stations for the WOD below. After warm-up boot campers immediately transition to WOD. They can get water at any time on their own. WOD: Perform the following (6 Station) CORE Movements below for 40s intervals and follow with CARDIO for 40s for 3 sets each station, then rotate to next station. All Boot Campers will perform same CARDIO as a group; however, you can accommodate twice as many campers if half the group does the CORE and the other half does CARDIO. Transition time is 10s between CORE & CARDIO and so they need to move quickly.
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 6 sets, 30s transition time after all 3 sets are complete for CORE & CARDIO, 36 total sets for workout.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
CORE (40s x 3 Sets):
1. Battle Ropes: Alternating Waves and Egg Beaters (20s each) *2B’s *Hinge from hip
2. TRX Elbow Plank Pendulum *Swing legs side to side *Keep back from arching- Keep hips up *3B’s
3. MB Wall Sit Up *Start with ball at chest or overhead and throw into wall *Dig heels into ground *Wide feet *3B’s- keep imprint of spine *Avoid overhead for those with shoulder issues
4. Band Moving Standing Hip Ab (20s each direction) *Keep legs straight *3 B’s *Shoulders Back & Down
5. Rip Trainer Rotation (20s each side) *Get in athletic position > weight shift back to front leg *Use core & pivot *2B’s *Educate campers about being in control of Rip Trainer at all times- it can be hazardous if going too fast *Increase difficulty by taking a step and then performing rotation
- Supine Glider Leg Curls *Start with legs straight and arms to sides, palms down > curl legs in towards butt and bridge > finish with feet under knees & knees together > repeat *2B’s *Bridge up & down when tired
Cardio: (40s x 3 Sets):
*Cut cardio on 4th set as needed
1) Coach Picks Cardio
2) Coach Picks Cardio
3) Coach Picks Cardio
4) Coach Picks Cardio
5) Coach Picks Cardio
6) Coach Picks Cardio
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
