Boot Camp Belmont Athletic Club 9/18/14- Skinny Jeans Solution Program Day 24- 36 Minute Core – Cardio Workout

Boot Camp Belmont Athletic Club 9/18/14-  Skinny Jeans Solution Program Day 24-  36 Minute Core – Cardio Workout

Warm-Up: Floor Stretches (5 min) & Review of 3 Part Breathing & Abdominal Drawing In Maneuver *Explain that drawing in the belly, engaging bladder and imprinting the spine into the floor is the key set-up prior to all movements

Phase 2: None

Phase 3: None *Review WOD below and assign campers stations for the WOD. After review boot campers immediately transition to WOD. They can get water at any time on their own.

CORE: Alternate the 12 exercises (6 Stations) two at a time for 3 Rounds for 50s in a circuit (rest 10 s in between)

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

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

Station 1:

1. MB Lateral Shuffle with Partner or Wall (25s each direction) *Relax heels *2B’s *Stay low *Partners need to keep arms extended, hands open and in front of chest *Get out of corners quickly and give each other space *Stay close
2. MB Carioca with Partner or Wall (25s each direction) *Relax heels *2B’s *Stay low *Partners need to keep arms extended, hands open and in front of chest

Station 2:

1. Glider Body Saw *Keep Butt Down *Shift weight forward and back *3 B’s- stay tight *Perform on hands or elbows *Shoulders back & down
2. Glider Standing Jumping Jacks (Hip AD/AD) *3 B’s- Stay tight  *Shoulders back & down

Station 3:

1. Speed Ladder-Forward Icky Shuffle (25s leading with each foot) *Relax heels *2B’s
2. Speed Ladder-Backwards Icky Shuffle (25s leading with each foot) *Relax heels *2B’s

Station 4:

1. TRX Mtn. Climber *Keep hips stable  *Keep 3B’s *Stay tight *Head up, chest up, shoulders back & down
2. TRX Leg Curls-alt legs *Keep hips stable  *Hips Up Toes up *Keep core/hips stable *3B’s

Station 5: *Studio: do this in Monkey Bar Room as needed for space

1. Swiss Ball Russian Twists *Rotate from core *Squeeze palms together to engage core *Keep hips up and level *Squeeze butt *3Bs
2. Swiss Ball Lower Ab March  *March slowly to attain balance *Back should be supported *Walk back to make harder *Extend arms overhead- elbows to ears *Tuck chin *Maintain belly & bladder engagement *Crunch higher to increase intensity *3 B’s- Stay tight  *Shoulders back & down

Station 6:

1.    11. Jump Rope with Heel/Toe *Relax heels

2.    12. Jump Rope- Normal

Circle Time-Cool Down Stretches: 5 min

If you can’t see the video above go to: Boot Camp BLOG

Please add your comments below on the workout.

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Your friend & coach,

Brien

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