Boot Camp Belmont Fitness Training 6/12/15: 30s Group Fat Loss Challenge
4 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Add in more wrist mobility work *Start education here about the importance of breathing, emphasize slow, deep, rhythmic breaths, in and out of the nose, initiated from diaphragm (belly should rise first, rib cage second, chest third). Push the need to daily work on breathing before eating, if stressed, depressed, in the car etc. given it is our number one need. We can change our physiological state in seconds via breathing. If we master breathing, we can enjoy life at its fullest. Inverted or chest breathing sympathetic dominance (flight/fight response) > digestive complaints, neck issues, tmj, grinding of teeth, anxiety, scarcity, belly fat and more. In addition, explain the need to be in good posture for optimal breathing efficiency 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.
Phase 2: Cat-Cow Position Breathing/Drawing In Maneuver (1-2 Min)
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in cat-cow. Initiate breathing with belly (let it fall) –>rib cage and then chest while performing cow, instead of initiating with chest. This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 10s each breath (3s inhale (belly falls)–> 3 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s engaging while performing cat. This is not normal breathing given you don’t draw the belly in. The purpose of this is to educate about the inhalation and set the abdominal wall for ab exercises and other movements we do in the workout and prior to all lifts in the real world. This will help to stabilize the spine.
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
1. Side Lying Groin (RT Leg) *3B’s *Top leg crosses over and bottom leg goes up & down (hip adduction) *Educate about core stability here
2. Side Lying Groin (LT Leg) *3B’s
3. Plank – Side Plank Combo: Plank > Side Plank Plank RT > Side Plank LT > Repeat *3B’s
Phase 3: Primal Movements: Review the WOD below for 5-10 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.
Perform the following workout for 30-35 minutes with your team or coach them when to do the strength exercises on your call. This is a non-stop workout but participants can go at their own speed. There are no cones or stations to set up. Everyone will start either walking/jogging/sprinting or whatever cardio they choose for 30s and then complete a strength exercise on your call for 30s and then back to the cardio 30s. Coach can do the workout with campers, but still focus on mechanics of campers. *Studio- You can have campers run back & forth across carpet. Within the 30-35 min get in 4 rounds of the following:
1) Cardio: 30s
2) Hindu Push-Ups: 30s (Start is the same as dive bomber but end of the movement goes straight back like a downward dog *Lock shoulders down & back *Turn elbows in *3B’s
3) Cardio: 30s
4) Frog Squats: 30s *Modify with squat and finish on toes *Hinge from hips *2B’s
5) Cardio: 30s
6) Partner Pull-Ups: 30s *Partners grab each other’s forearms *Standing partner stands upright above chest of supine partner and needs to stay tight *Supine partner has feet under knees and uses legs to assist with pull-up as needed *Lock shoulders down & back **Here is another model: http://www.youtube.com/watch?v=e_yByhhJ0qE *Modify with pull-ups, equalizer row, trx row
7) Cardio: 30s
8) Prisoner Walking Lunges: 30s *3 B’s *Bigger the step + easier on the knees *Squeeze shoulder blades
9) Cardio: 30s
10) Beast (Fwd & Back: 30s *Knees no more than 1 inch off ground *Hands under shoulders *Knees under hips *Move opp. arm & leg *2 B’s *Lock shoulders back & down
11) Cardio: 30s
12) Lateral Ape: 30s Lateral Ape: http://www.youtube.com/watch?v=6wJgH_Ckmbs (15s each side) *Sit in full squat–>reach with straight arms and jump to side* 2B’s * Lock shoulders back & down
13) Cardio: 30s
14) Burpees: 30s
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge? Sign up for the 6 Week Boot Camp Transformation Challenge: Transformation
Your friend & coach,
Brien
