Boot Camp Belmont Fitness 12/26/13: The Day After Christmas 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: Review WOD below
Phase 3: None
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 1 min work time, 0 rest, 3 sets, 30s transition
Perform the following 4 stations in a circuit. Do station 1 for 3 minàstation 2 for 3 min, etc. Repeat for 3 Circuits. Rest approx. 30s in between stations for set up. Perform This should take 36 minutes.
Notice there is no rest time in between exercises for II & IV. Just call out each minute and campers transition in stations II & IV. Get them to transition as quickly as they can, so keep equipment close.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
I. Cardio: Walk/Jog- 3 min *Stay aerobic
II. CORE: 1 Min/Exercise *No transition time
a. Supine Jack Knife- 30s each side *Right knee and hip flexed at 90à Crunch up for 30s *Repeat on other side *3B’s *Tongue on roof of mouth *Hands off to side of head *Lower legs to increase intensity
b. Side Lying Groin Plank – 30s each side *Top leg on top of a mat, bottom leg on top of top leg *Toes flexed *3B’s *Shoulders back & down *Squeeze shoulder blades
c. Plank Up-Downs – 30 s leading with each hand *Start on elbows – right hand –> right elbow–> repeat for 30s and switch to other side *3B’s
III. Cardio: Group Cardio Follow the Leader *Member of group leads the movement every minute *Stay aerobic *Relax heels
IV. CORE: 1 Min/Exercise
a. MB Partner Superman *Pass or roll MB to partner *Legs straight *Lift chest & legs *Shoulders back & down *2B’s
b. MB Partner Kneeling Side Rotations – 30s each side *Partners facing same direction *3B’s *Rotate from core *Increase speed or weight of ball as tolerated
c. MB Partner Sit-Up Toss *Throw from chest or overhead *3B’s *Tongue on roof of mouth
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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