Boot Camp Burlingame Personal Training 6/18/15: 21 Day Tummy Tuck Day 2 Partner 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 2: Perform the following exercises in a circuit for 50s each with 10s rest in between for 2 rounds:
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Partner Lower Abdominal Curl Up with Knees Flexed (heels to butt) *Keep 3 B’s *Use MB/Foam Roll to increase intensity between heels to butt *Hold each other’s forearms for anchor
2. Partner Elbow Plank with Cross Hand High Five *Widen feet as needed *Keep 3 B’s *Avoid arching back
3. Partner Superman *Hold each other’s elbows and bring up and down with lower body hip ext. Bring arms off to the side slightly, so people do not engage upper traps *Straight arms & legs *2B’s Shoulders back & down
Phase 3: Review of core-cardio exercises below. This will be a group, partner based workout. Everyone does the workout at once.
Alternate the following ball related core-cardio exercises for 40s each, two at a time for 3 rounds with 15s rest in between. Then perform next two until complete.*If odd, coach does workout.
1. MB Lateral Shuffle with Partner: 20s each side *Relax heels *Return back to start ASAP (jog) to avoid getting trampled by other campers *Hands in front of chest *Open hands *Set up 2 groups (approx 10 each if there are 20 people) . Partners are facing each other on each side of a red line- stay close *Have partners go from one side of the studio to the other from cargo net to rock wall.
*The group now uses the whole room and faces partner other on each side of a red line – everyone should be lined up in order
2. MB/SB Partner Back to Back Flexion- Extension: 20s each partner goes up *Partners alternate going up into extension *2B’s *Going up is the hard part of the movement *Use a heavy ball for this movement as tolerated *Keep arms straight to increase intensity
3. MB Seated Partner Sit Up with Russian Twist & Chest Pass *Partners face each other *When camper receives ball in sit up position (avoid coming all the way up to still feel tension in abs) rotate right to left > bring ball overhead and relax spine to the ground > pass ball to partner *Feet up if possible when rotating *Extend arms to make harder *Face each other *3B’s
4. MB Forward-Backwards Jog with Partner *Partners say switch to let each other know it is time to go forward or back (back- back- back- switch)*Go as slow as needed *Hands in front of chest *Open hands
5. MB Kneeling Side Rotation: 20s each side *Partners facing the same direction *3B’s *Extend arms to make harder *Rotate from core
6. Tennis Ball Semi Circle Drill with Partner *One partner moves in a semi-circle while the other is stationary with feet moving *Hands in front of chest *Open hands *Watch out for tripping hazards here
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
