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Boot Camp Burlingame Health Club Group Training 10/10/15: Holiday Transformation Challenge Day 6- Saturday Core-Cardio Fun

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 during Phase 2 & 3 as needed. Assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gif

*Set Gym Boss or Interval App to: 40s work time, 20s rest(transition time), 10 sets

https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gifAlternate the following 10 core-cardio exercises for 4 sets then move on to next two exercises. If ready before 20s do jumping jacks in place.

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

1.        TRX Pendulum Plank *In plank position, swing legs right to left *Keep hips up *3B’s *Tighten quads

2.        Cardio/Core: MB Kneeling Backwards Toss Against Wall (20s each side) * Back facing the wall *Rotate from core > throw ball against wall with straight arms > catch ball > repeat *Hinge from hips *3B’s

3.        Swiss Ball Crunch *Support back with ball *Get extension over ball *3B’s *Tongue on roof of mouth *Go back to make harder, move forward to make easier

4.        Cardio: Ropeflex Standing Pull & Rotate: https://www.youtube.com/watch?v=4_z84Nms6zU *Stay close to device *Rotate from core *Feel feet connected to ground

5.        Prone Flutter Kicks *Toes to nose * Keep legs straight *Engage glutes

6.        Core/Cardio: Rip Trainer Pitchfork (20s each side): http://www.youtube.com/watch?v=OdSnfxkqVSA  *Hinge from hip *2B’s *Keep in mind that one needs to control the Rip Trainer at all times. Injury can easily happen.

7.        Band Reverse Flys on 1 Foot (20s on each foot)  *Stand on disc if possible *3B’s *Squeeze shoulder blades at end range *Shoulders relaxed

8.        Cardio: Cross-Country Skier with Gliders *Opp. arm & leg *3B’s

9.        Battle Ropes: Standing Figure 8’s with Pivot *Make horizontal figure 8 with rope  *2B’s *Slight forward lean *Connect to ground *Shoulders back & down

10.    Cardio: Jumping Jacks 3B’s *Relax heels

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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