Boot Camp Burlingame Personal Trainer 10/14/14: Holiday Transformation Day 9: 30 Minute Core – Cardio Workout
Warm-Up: Floor Stretches (5 min) & Review of 3 Part Breathing & Abdominal Drawing In Maneuver *Explain that drawing in the belly, engaging bladder and imprinting the spine into the floor is the key set-up prior to all movements
Phase 2: Cardio: 5 Min
Phase 3: None
*Review WOD below during warm-up above. Assign groups here also. After cardio immediately transition to WOD stations. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 40s 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
There are 4 stations with two exercises each- alternate the two exercises per station for 40s for 4 rounds before moving to the next station. 10s transition. Perform 4 rounds.
I.
a. Ring/Cones Drills-Lateral Slalom: Move forwards & backwards in & out of cones or rings while going laterally (20s each direction laterally)*Avoid letting feet cross *Athletic position *Relax heels *Hinge from hip
b. Plate/SB Kneeling Reverse Wood Chops (20s each side) *Low to high-Knee to shoulder movement *Keep back flat *Hinge from hip *2B’s *Rotate from core *Arms straight to make harder
II.
a. Ankle Band Side Step-Straight legs (20s each direction) *3B’s
b. Side Lying Groin Hold (20s each side) *Remove bottom leg and use as spotter as needed or place on top of top ankle *Top hand on hip *Shoulders back & down *Squeeze shoulder blades *Head back *3B’s
III.
a. Battle Ropes: Big Circles Backwards (20s) and Double Wave (20s) *Hinge from hip *2B’s
b. Lower Ab with Vertical Straight Leg Raise *Anchor arms overhead *Extend legs up in air–> Lift pelvis–> Control Down *Attempt to touch heels to sky *3B’s
IV.
a. MB Seated Figure 8’s *Hold MB and perform 8 pattern weaving through legs and knees come to chest- Extend arms and legs to make harder *Shoulders back & down *Squeeze shoulder blades *2B’s
b. Glider Crawl *Crawl forward with gliders on feet *Keep legs straight *Keep core super tight- 3B’s
More cardio if time permits
Circle Time-Cool Down Stretches: 5 min
If you can’t see the video above go to: Boot Camp BLOG
Please add your comments below on the workout.
Try the 6 Week Transformation Program at Boot Camp Burlingame Personal Trainer Only $154: www.ShampsBootCamps.com
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Google +: Google +
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, San Mateo Boot Camp, Shamp’s Studio Boot Camp
**************************************************************************
I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com
650-654-4604
