Boot Camp Burlingame Health Club Group Training 10/8/15: Holiday Transformation Challenge Day 4- Core-Cardio Workout

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 workout below and assign groups of 4 per for each of the exercise pairs below.

*Set Gym Boss or Interval App to: 40s work time, 20s rest, 4 sets

Alternate the following core-cardio exercises two at a time for 4 rounds. 40s intervals with 20s rest. It will take 15-20s to transition the TRX movements. Tell the group to keep their feet moving while they wait for the TRX. Don’t wait any longer than 20s as most people can’t go more than 20s on the TRX anyways J

1. Battle Ropes: Double Wave *2B’s *Hinge from hips
2. Battle Ropes: Egg Beaters *2B’s *Hinge from hips
3. TRX Pike *3B’s *Shoulders Back & Down
4. TRX Leg Curls *3B’s *Keep hips up *If more than 24 people use Swiss Ball
5. MB Wall Sit Up Toss * Wide feet * 3B’s *Throw ball from chest to make easier for those with shoulder injuries *Tongue on roof
6. MB Wall Trunk Rotation (20s each side) *3B’s *Move from core
7. Ring-In-In-Out-Out (20s leading with each foot) *Relax heels
8. Ring-Fwd-Fwd- Back–Back (20s leading with each foot) *Relax heels
9. Swiss Ball Russian Twists *Hips up *3B’s *Rotate from core
10. Swiss Ball Oblique Crunches *3B’s *Look at abdomen *Tongue on roof of mouth
11. Jump Rope: Side to Side Jumps *Relax heels
12. Jump Rope: Out-In Pattern (like jumping jack) *Relax heels