4 Phase Warm-Up:
Phase 1: Supine Position Breathing/Drawing In Maneuver
Perform 1-2 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: Foundation Mobility Training (5 Min) Incorporate movements similar or the same as the workouts below Explain the need to be in good posture for optimal breathing efficiency, strength, endurance, balance, etc and to reduce potential injuries. With each movement incorporate breathing and make the movements flow. If there are tight areas focus on those areas and continue to breathe.
Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
Phase 3: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets
- Plank with Elbow Rotation *Start in plank position, feet wider to increase stability as needed> lift elbow out to side and rotate to ceiling > look at elbow (move from core) > return to start > switch *3B’s *Lift collar bones up 1 inch *Go slow
- Lower Ab Pelvic Lift *Place hands under tailbone *Attempt to lift pelvis off ground and control down *3 B’s *Relax neck
- Supine Bridges with Arm Raise *Start with feet together and hands to sides of body *Perform bridge and bring arms overhead to get stretch in lats *Lift hips and hold for 2s *3B’s *Keep feet and knees together *Lift shoulder blades off ground and squeeze butt and knees
Phase 4: Primal Movements: Review the WOD below for 5 reps *Goal is blood flow, not max efforts
After review boot campers immediately transition to WOD. They can get water at any time on their own.
Challenge: This is a group workout. Coach cues campers on each movement. Perform as many rounds as possible in 30 minutes as a group. Rest as needed but the goal is to keep moving. There are 100 reps for the strength exercises each round. Start group with #1: 2 minutes of cardio, then set timer for next 7 movements. Call out exercises and group will follow for 10 reps within 30s. If a camper completes 10 reps before 30s, have them jog or do a cardio movement (burpees, jacks, etc). If they don’t get 10 reps in 30s, let them know it is okay and to do the best they can.
*After 2 min cardio, set Interval App to: 30s work time, 5s rest, 7 sets – repeat #1 after all 7 sets are complete – repeat for 30 min
- 2 Minute Jog/Walk (highest intensity tolerated) *Fast walk for those with injuries
- 10 Monkey Jump Push-ups or 30s: Monkey Jump Push-ups video *Bend forward and place hands under shoulders while on tippy toes – bring head towards ground – jump up *Lift collar bones up 1 inch *Modify as needed *3B’s *Use fists or db’s or equalizers for wrists as needed for wrist pain
- 10 Squats or 30s (touch butt med balls or mats to get to 90 degrees) *Hinge from hips *Get low *2B’s
- 10 TRX Rows/Equalizer Rows or 30s *Lift collar bones up 1 inch *3B’s *Campers can assist each other as needed
- 10 Prisoner Forward Lunges (10 each side) or 30s *Squeeze shoulder blades *3B’s *Lift collar bones up 1”
- 10 Mountain Climbers (10 each side) or 30s *Knees 1 inch off ground *Lift collar bones up 1 inch *Corkscrew elbows *Elbows in *3B’s *Use fists or db’s for wrists as needed for wrist pain
- 10 Long Jumps or 30s *Start and end with arms over head *Hinge from hip *2B’s
- 10 Lateral Elbow Planks (opp. elbow and foot) (10 each direction) *Start in plank position on elbows – move laterally opp. arm & leg *Lock shoulders back & down *3B’s
Totals: 100 Reps & 1/4 Mile Per Round
Circle Time-Cool Down Stretches: 5 min
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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Preview YouTube video Diaphragmatic Breathing Part 1
Preview YouTube video Fitness 4 MMA Workout – Übung 14 Monkey Push Ups – Coach Seyit
