Boot Camp Belmont Fitness Training 6/9/15: Core – Cardio BlastPhase 1: Warm-Up: Perform 3 minutes of diaphragmatic breathing while lying supine: http://www.youtube.com/watch?v=8-_NNCrrdus 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–> 5 s hold–> 5 s 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) *Work on forearm/wrist mobility
Phase 3: *Review exercises during warm-up or in Phase 3 as needed
*Set Gym Boss or Interval App to: 50s work time, 10s rest, 4 sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Perform the following core/cardio workout in a GROUP. All core exercises are 50s each. There should be a quick transition as a group (10s) between exercises. Make sure core is engaged and posture is good. Use MB to increase intensity.
1. Walk/Jog/Obstacles: 2 Min
2. Pullover Sit-ups (Pg. 47) *Can add weight-Sandbag, Plate, MB *Dig heels *Wide feet *2B’s *Lock shoulders back & down *For those with shoulder issues, start at chest instead of overhead or avoid the added weight
3. Single Leg Bridges (Extended Leg) (25s Each Side) *Butt goes up & down *Toes Flexed *Hips Level-put hands on hips for feedback *Toes Up
4. Plank with Butt Kick (Pg. 54) (Alt Each Side) *Feet together *3 B’s
5. Side Plank on Hand (25s Hold Each Side) (Bring top leg up & down to increase intensity) *3B’s *Modify as needed with elbow or cross top leg over *Shoulders back & down and squeeze shoulder blades
6. Toe Touch with Straight Legs (Use MB to increase intensity) *Attempt to touch toes *Full ROM – come down each time with head *Keep arms straight and in front of chest for 50s *3B’s *Look at abdomen *Tongue on roof *Chin tucked *Flex toes
7. Prone Sea Turtles (Pg. 49) *2B’s *Hold 2s *Finish with thumbs to thighs – externally rotate and legs abducted *Look up *Get full range of motion- thumbs to sides of legs *2B’s
8. Supine Partner Leg Pulls-Partner 1 (Pg. 45) (50s each) *3B’s *Tongue on roof
9. Supine Partner Leg Pulls – Partner 2 (Pg. 45) (50s each) *3B’s *Tongue on roof
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
