Fit Body Boot Camp Burlingame Fitness Trainer 3/1/16: Challenges Day 9 & 54-Core-Cardio Workout

Phase 1: Warm-Up: Perform 3 minutes of diaphragmatic breathing while lying supine: Diaphragmatic Breathing Video 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 > 5s hold > 5s 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)

Phase 3: Cardio Speed Work (Goal is to stay aerobic-recovery day. Emphasize nose breathing and controlled breathing)

Toes up, land on ball of foot
Drive elbows, hands should go cheek to cheek- keep arms at 90
Maintain good posture- look straight ahead
Explode/react off the ground

10 Yard Running Drills (Perform each drill 2-4x):

Forward Jog *Cue to push backwards into the ground to go forwards.
Backwards Jog *Hinge from hips *Cue to push forwards into the ground to go backwards.
High Knee Skip *Goal is to work on stride frequency (quick leg turnover) so explode off the ground *Land with toes up on ball of the foot *Arm drive helps the leg drive
High Knee Run *Goal is to work on stride frequency (quick leg turnover) so explode off the ground *Land with toes up on ball of the foot *Arm drive helps the leg drive
Lateral Push-Off *Start in athletic position and perform a lateral step to the right by pushing with the left foot to go laterally to the right (for every action there is an opposite reaction) back in athletic position and repeat (kind of like a one leg lateral hop) *Not a speed drill, but a power drill (Repeat on other side after completion of 10 yards)
Lateral Shuffle *Start in athletic position *Goal is quick feet
Carioca *Start in athletic position *Goal is quick feet
Add others if time permits.

*Set Gym Boss or Interval App to: 50s work time, 10s rest, 8 sets

Alternate the following 6 core-cardio exercises two at a time for 4 rounds, 50s each with 15s transition time:

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

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

Supine Prisoner Lower Ab Curl Up with MB Btw Knees *3B’s *Drive elbows into ground or anchor hands overhead if needed to make easier *Control movement on the way down *Stay tight *See video above
Glider Leg Curls: *Curl heels to butt as butt rises in air *Toes up *Hold for 2s *Do 1 leg at a time while maintaining bridge to make easier *Use hands as needed to help *3B’s *Bridge when fatigued
Kneeling Band Trunk Rotation *Keep arms straight *Rotate from core *3B’s *Lift collar bones 1″ *Studio: Use blue APT bands
Swiss Ball Side Crunch- 25s Each Side *Bring ball towards hip to make harder and to increase range of motion *Keep chest up with shoulders back & down *Lift collar bones 1″*Squeeze shoulder blades *Hold squeeze at top for 2s and go all the way down to get stretch. *Stagger feet and keep feet wide for balance *See video above
Supine Knee Hugs *3 B’s *Start by laying on your back with your arms open and legs just a few inches off of the ground (raise legs higher to make easier and bend knees). Squeeze your abs and sit up to hug your knees. Avoid touching ground *Modify with one leg *See video above
Disc/Bosu Kneeling MB Figure 8’s *3Bs *Kneel on disc or Bosu *Squeeze MB and bring ball in front of chest in a horizontal figure 8 pattern while maintaining stability *Extend arms to make harder or increase load and speed *Lift collar bones 1″*See video above

Finish with Plank Challenge

Circle Time-Cool Down Stretches: 5 min

Are you up for a challenge? Sign up for the 6-Week Boot Camp Transformation Challenge: 6-Week Boot Camp Transformation Challenge

Your friend & coach,

Brien

Fit Body Boot Camp is the only 30 minute group personal training program that’s fun, affordable, gives you fat loss results and challenges your body every time. Best of all, we guarantee you’ll be happy with the results or you get your money back.

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