fbpx

Fit Body Boot Camp San Mateo Fitness Training 11/27/15: Holiday Transformation Challenge Day 54: Core – Cardio Workout

3 Phase Warm-Up: 

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 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.

 

*Set Gym Boss or Interval App to: 40s work time, 10s rest, 4 sets

 

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

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

Alternate the following core/cardio movements two at a time for 4 sets each. After 4 sets each move on to the next two movements. Perform each core exercise for 40s. There should be a quick transition (10s) between exercises.

1.     Bosu Seated MB Figure  8’s *Sit on sit bones with good posture on round part of the Bosu *Weave MB in between legs in 8 pattern *2B’s *Shoulders back & down *Feet off ground to make harder

2.     Bosu Kneeling Figure  8’s *Kneel with good posture on round part of the Bosu *Weave MB chest height in 8 pattern *Close eyes or bring knees together to make harder *3B’s *Shoulders back & down *Rotate from core

3.     Battle Ropes: Double Waves (20s) Reverse Flys (20s) *Shoulders back & down *Relax shoulders *2 B’s *Hinge from hips

4.     Battle Ropes: Big Arm Circles-Backwards (20s) & Triceps Kickbacks (20s) *Hinge from hips *Relax shoulders  *Shoulders back & down *2 B’s

5.     TRX Side Plank (RT) : https://www.youtube.com/watch?v=TnvJNyeq3pM *Place top hand on hip and squeeze shoulder blades *Shoulders back & down *3 B’s *Keep hips square *Modify without TRX *For those with a shoulder issue do side leg raises

6.     TRX Side Plank (LT) : https://www.youtube.com/watch?v=TnvJNyeq3pM *Place top hand on hip and squeeze shoulder blades *Shoulders back & down *3 B’s *Keep hips square *Modify without TRX

7.     MB Kneeling Wall Facing Trunk  Rotations (alt each side with each toss)  *Shoulders Back & Down *Move from core *Extend arms *2B’s *Keep eyes straight ahead to focus on target

8.     MB Supine Sit-Ups *Start MB at chest or overhead if tolerated > sit up and throw ball into wall > repeat  *3B’s – keep imprint *Look down *Tongue on roof of mouth *Avoid overhead for those with shoulder issues

9.     Glider Cross-over Mountain Climbers *Lock shoulders back & down  *3B’s *Knees barely off ground

10.Glider Leg Curls *Keep bridge up if able *Lower and raise hips to make easier *3B’s *Press hands into ground to assist with movement

11.APT Bands Resisted Lateral Shuffle (LT) *Video here *Stay in an athletic position- heels barely off ground *Hinge from hips *2B’s *Shoulders back & down *Be in control of movement

12.APT Bands Resisted Lateral Shuffle (RT) *Stay in an athletic position- heels barely off ground *Hinge from hips *2B’s *Shoulders back & down *Be in control of movement

*As needed use Bikes/Tramps if you have more than 30 people

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

About Brien

Join Brien on Facebook

Write a Google+ Review

Write a Yelp Review: Belmont Boot CampBurlingame Boot CampSan Carlos Boot CampSan Mateo Boot CampShamp’s Studio Boot Camp

Disclaimer