Fit Body Boot Camp San Mateo Weight Loss Program 12/24/15: 6 Station Core – Cardio Rotation - Brien Shamp’s Coaching, Nutrition & Fitness

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: Explain that today is a recovery day in above phases- the goal is to not go out of breath. Although it is a recovery day it will still be challenging. *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.

WOD: Perform the following (6 Station) CORE Movements below for 40s intervals and follow with CARDIO for 40s for 3 sets each station, then rotate to next station. All Boot Campers will perform same CARDIO as a group; however, you can accommodate twice as many campers if half the group does the CORE and the other half does CARDIO. Transition time is 10s between CORE & CARDIO and so they need to move quickly.

*Set Gym Boss or Interval App to: 40s work time, 10s rest, 6 sets, 30s transition time after all 3 sets are complete for CORE & CARDIO, 36 total sets for workout.

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

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

CORE (40s x 3 Sets):

Battle Ropes: Alternating Waves and Egg Beaters (20s each) *2B’s *Hinge from hip *Light hands
TRX Elbow Plank Pendulum *Feet in TRX straps*Swing legs side to side *Keep back from arching- Keep hips up *3B’s *Modify with plank on elbows *Legs straight
MB Wall Sit Up *Start with ball at chest or overhead and throw into wall *Dig heels into ground *Wide feet *3B’s- keep imprint of spine *Avoid overhead for those with shoulder issues *Look down * Tongue on roof of mouth
Ankle Band Moving Standing Hip Ab (20s each direction) *Keep legs straight *3 B’s *Shoulders Back & Down *Perform small movements
Anchor Point Training Straps Standing, Alternating Trunk Rotations (20s each side): https://www.facebook.com/csevers/videos/10208154561439013/?theater *See video at .28 sec *Keep good posture Weight shift back leg to front leg with movement and pivot back leg *Lock Shoulders Back & Down *Move from core *3B’s *alternate each side

Supine Glider Leg Curls *Start with legs straight and arms to sides, palms down > curl legs in towards butt and bridge > finish with feet under knees & knees together > repeat *2B’s *Bridge up & down when tired *Similar video: https://www.youtube.com/watch?v=Lk5RjqJEvLk

Cardio: (40s x 3 Sets):

*Cut cardio on 4^th set as needed

1) Coach Picks Cardio

2) Coach Picks Cardio

3) Coach Picks Cardio

4) Coach Picks Cardio

5) Coach Picks Cardio

6) Coach Picks Cardio

Circle Time-Cool Down Stretches: 5 min

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Your friend & coach,

Brien

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