Boot Camp Burlingame Health Club Group Training 10/27/15: Holiday Transformation Challenge Day 23: Core – Cardio Workout!

https://brienshamp.com/2013/04/24/boot-camp-fitness-san-mateo-42313-pre-summer-core-cardio-workout/

3 Phase Warm-Up: 

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: None

*Set Gym Boss or Interval App to: 40s work time, 20s rest, 4 sets

Alternate the following 8 exercises two at a time for 40s as fast or as challenging as possible with good form for 4 Rounds. Group the campers into 4 per group-many of the exercises are partner related.

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

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

1.     Battle Ropes: Lateral Step with Slam *2B’s *Lateral step to RT > slam into ground >Lateral step to LT  >slam Rope into ground >  Repeat   *Pivot, move from core and follow through *Use whole body

2.     MB Partner Superman Roll or Toss *Relax Shoulders *Shoulders back & down *Arms, legs and torso up *Legs straight

3.     TRX Plank Lateral Swing *3B’s- Avoid drop of core *Swing legs right to left *On elbows *Stay tight

4.     Line Drill: In-In-Out-Out-20s leading with each foot *Start with feet straddling line > two feet in > two feet out *Relax heels

5.     Pass & Follow *3 cones in triangle – 4 people per triangle *Keep fingers open *3 of the campers each stand by their cone with the extra person behind the person with the ball *Camper 1 at cone 1 passes ball to camper 2 and runs to cone 2 > camper 2 passes ball to camper 3 and runs to cone 3. Camper 3 passes ball to camper 4 who is now at cone 1 and camper 3 runs to cone 1. The process continues over and over J

6.     Supine Lower Ab Partner Curl (with foam roll btw ankles & hamstrings) *3 B’s *Both partners are lying on their backs grabbing each other’s elbows as anchors > curl pelvis off ground *Keep shoulders on the ground *Move from core

7.     MB Partner Russian Twist (Increase Rotations Each Side Up to 40s) with Sit Up *3B’s *Sit-up > rotate right to left 1x and pass ball to partner > partner repeats > 2^nd round add 2 rotations right to left, pass ball > partner repeats > add 3 rotations, etc. *Lift feet off ground to increase intensity *Lean back to make harder. *Avoid coming all the way up- reduces ab tension *Grab knees if back pain

8.     Tennis Ball Reaction Drill *Both partners react to the ball- challenge your partner *Keep feet moving for both partners *Relax heels

*Run/Walk: 5 Min if time permits after workout