Boot Camp Belmont Fitness Training 7/9/15: Flat Abs Core – Cardio Workout
Phase 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 WOD 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: 50s work time, 10 rest, 4 sets, 30s transition
Alternate the following core- cardio exercises two at a time for 50s each with 10s transition for 4 rounds. After completing first 2 movements for 4 rounds move to next two, etc. This is a 45 min workout if all goes as planned – 5 stations @ approx. 9 min each.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Cardio- X Bike (Studio) or Dynamic Step-Ups with Small Step (25s each side) *For Bike -Need to adjust seats quick- make sure they know their setting *slight bend in knee *Stand as tolerated- increase gear when standing
2. Core- Bosu Oblique Crunches *Move from mid section *Look at abdomen *3B’s *Tongue on roof of mouth
3. Cardio- Whacky Jacks *Straight legs *3B’s
4. Core- Supine Corkscrew with Swiss Ball *Place Swiss Ball between legs and rotate right to left *Lower legs to increase intensity *3B’s – Keep tuck
5. Cardio- Use Lines on Ground- Fwd-Fwd-Back- Back *relax heels (25s leading with each foot)
6. Core- TRX Pendalum *3B’s *Keep hips up
7. Cardio- Jump Rope *Relax heels
8. Core- MB Side Facing Wall Rotations (25s each side) *Look at wall the entire time *Move from mid-section *Studio: Do not use normal wall for Med Ball throws-paint is wet. use wall where Rip trainers are located
9. Cardio- Ropeflex Standing Pull & Rotate with Rope *Pull fast *Feel feet connected to ground *Shoulders back & down *2B’s
10. Core- DB/KB/Plate Standing Side Bend *Challenging Weight (25s each side)
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
