Similar past workout: https://brienshamp.com/2013/09/14/fitness-trainer-foster-city-boot-camp-91213-core-cardio-fat-blaster/
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: *Review WOD below and assign groups during Phase 2 above and 3 as needed. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own
*Set Gym Boss or Interval App to: 50s work time, 15s rest, 8 sets
CORE: Alternate the 6 exercises two at a time for 4 Rounds for 50s (rest 15s in between)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Prone Pulldowns with Band *Begin in superman position (relaxed on stomach) with relaxed shoulders –> bend the elbows and pull the elbows back towards pockets (like doing a Lat Pulldown). At the same time lift the chest and hold for 5s. Keep thighs on the ground. Return the arms and torso to the starting position again and repeat. *Studio: Attatch bands around x bikes
2. MB Sit Up & Russian Twist *Start with MB overhead (keep 3B’s) –> perform sit up and chop ball towards ground and then rotate right to left (feet off ground if possible)–>bring MB back overhead (feet back on ground)*Avoid coming all the way up with sit up *Modify by keeping ball at chest height or no ball *Keep chest up *2B’s * Wide feet *Modify with seated balance/stabilizationg rabbing knees to chest- sit on sit bones
3. MB/Roll Supine 1 Leg Bridge (25s Each Leg) *Foot on top of MB or Foam Roll *Heels under knees-Toes up so weight is on heel *Hips level *3Bs
4. Glider/Disc Plank Hip AB/AD *Feet on gliders and elbows on Bosu or Discs *Keep Butt Down *3 B’s
5. TRX Hip Drop (25 s Each Side): http://www.totalhealthandfitness.com/exerciseview.aspx?id=2676 *Keep 3B’s *Stay tight *Head up, chest up, shoulders back & down *Squeeze shoulder blades
6. Supine Lower Abdominal Swiss Ball Rotation *Squeeze SB in between legs and rotate right to left *Bring legs lower to make harder *Maintain belly & bladder engagement with imprint of spine *Crunch to increase intensity *Modify witrh Supiine March
Jog/Walk: 1-2 min after all 4 sets are complete for each pair
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge? Sign up for the 6 Week Boot Camp Transformation Challenge: Transformation
Your friend & coach,
Brien
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