Similar Workout: https://brienshamp.com/2013/06/14/belmont-boot-camp-fitness-61313-32-minute-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)
Phase 3: *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: 40s work time, 20s rest, 10 Sets
Alternate the following 8 core-cardio exercises, two at a time for 40s until all 4 sets are complete for each pair. Then go to next two movements. Perform in a circuit. Do your best to take 20s to transition between the pair of exercises. Encourage slow deep breathing in between intervals to lower heart rate.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. X-Bike (Perform standing intervals every 20s–> then go easy for 20s) *Increase gear when standing and decrease when seated- if there is a shaky feeling when standing the gear is not high enough *Encourage them to play with gear to get the hang out it while seated *Make sure there is only a slight knee bend with bike |
2. Pull-Up Hang with Lower Ab Curl- Bring feet elbows *3 B’s *Modify with Supine Lower Ab Curl
3. Battle Ropes- Standing Figure 8’s with Rope *Do a horizontal 8 pattern with rope like MB exercise we do seated- move from core and pivot feet *Hinge from hips *Relax heels *2B’s *Shoulders back & down
4. Lateral Ape: http://www.youtube.com/watch?v=6wJgH_Ckmbs (alternate each side with each rep) *Sit in full squat–>reach with straight arms and jump to side – switch each rep *Always come back to sit on heels – goal is to also open the hips and loosen quads and calves * 2B’s * Lock shoulders back & down
5. Whack Jacks *Shoulders back & down-squeeze shoulder blades – emphasize squeeze of sides when bringing elbow to hip *3B’s *Relax heels
6. TRX Hip Drop (20s each side) *Shoulders back & down – squeeze shoulder blades *3B’s
7. Glider Mountain Climbers *Feet on Gliders *Knees barely off ground *Shoulders back & down *3B’s
8. MB Kneeling Wall Rotation – Facing Wall (20s each side) *Move from core *3B’s *Shoulders back & down
9. Standing Ropeflex: Fatigue *Get as close to ropeflex as possible and pull & rotate quickly- fast hands *Get some rotation in core *Slight hinge from hip *2B’s *Shoulders back & down
10. Swiss Ball Leg Curls (20s) & Bridge with Feet on Swiss Ball (20s) *Hips up the whole time & Keep hips level *3B’s
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
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