Similar past video: https://brienshamp.com/2013/06/12/personal-training-san-carlos-61113-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: Perform the following exercises in a circuit for 50s each with 10s rest in between for 2 rounds:
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
- Partner Lower Abdominal Curl Up with Knees Flexed (heels to butt) *Keep 3 B’s*Use MB/Foam Roll between heels to butt *Hold each other’s forearms for anchor
- Partner Elbow Plank with Cross Hand High Five *Widen feet as needed *Keep 3 B’s *Avoid arching back
- Partner Superman *Hold each other’s elbows and bring up and down with lower body hip ext. Bring arms off to the side slightly, so people do not engage upper traps *Straight arms & legs *2B’s Shoulders back & down
Phase 4: Review of core-cardio exercises below. This will be a group, partner based workout. Everyone does the workout at once with a partner.
Alternate the following ball related core-cardio exercises for 40s each, two at a time for 3 rounds with 20s rest in between. Then perform next two until complete.*If odd, coach does workout.
- MB Lateral Shuffle with Partner: 20s each side *Relax heels *Return back to start ASAP (jog) to avoid getting trampled by other campers *Hands in front of chest *Open hands *Set up 2 groups (approx 10 each if there are 20 people). Partners are facing each other – stay close *Studio: Have partners go from one side of the studio to the other from cargo net to rock wall. *Slower participants may need to modify with something else or they may get hurt or hurt someone else
*Continue facing partner – everyone should be lined up in order
- MB/SB Partner Back to Back Flexion- Extension: 20s each partner goes up *Partners alternate going up into extension *2B’s *Going up is the hard part of the movement *Use a heavy ball for this movement as tolerated *Keep arms straight to increase intensity
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- MB Forward-Backwards Jog with Partner *Partners say switch to let each other know it is time to go forward or back (back- back- back- switch)*Go as slow as needed *Hands in front of chest *Open hands
- MB Supine Partner Sit Up with Russian Twist & Chest Pass *Partners lie with bent knees, heels driving into ground, feet near each other *When camper receives ball in sit up position (avoid coming all the way up to still feel tension in abs) rotate right to left > bring ball overhead as tolerated and relax spine to the ground > pass ball to partner with sit up *Feet up if possible when rotating *Extend arms to make harder *Face each other *3B’s *Keep ball at chest height if shoulder problems
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- Tennis Ball Semi Circle Drill with Partner *One partner moves in a semi-circle while the other is stationary with feet moving *Hands in front of chest *Open hands *Watch out for tripping hazards here
- MB Kneeling Side Rotation: 20s each side *Partners facing the same direction *3B’s *Extend arms to make harder *Rotate from core
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
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