Boot Camp Fitness San Mateo 4/18/13- Spring 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: None
Phase 3: Obstacle course: 5 min
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 3-4 sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Core Workout: There are 4 stations of core exercises below with two exercises in each station. Alternate the two exercises in each station for 3-4 rounds before moving onto next station. Perform each exercise for 40s and rest for 10s between exercises.
I.
Supine Lower Ab Curl w/ Pull Up Hang *Modify with supine lower ab curl *Perform outside at studio
Supine Combo Crunch *Alt sides *Keep 3 B’s
II.
TRX Hip Drop or MB Kneeling Side Bend *Place ball on top of head *3B’s *Shoulder back & down – squeeze shoulder blades
MB Seated Russian Twist *2B’s *Sit on sit bones *Shoulder back & down *Rotate from core
III.
Band or Rip Trainer Standing Trunk Rotation (20s Each Side) *Arms straight *Shoulders back & down *Rotate from core
Prone Flutter Kick *Can use swiss ball *2B’s *Shoulder back & down
IV.
Glider Leg Curls *Hips up & level *3B’s
Glider Kneeling Roll Out *Keep 3 B’s *Move from hips *Shoulder back & down
*Run/Walk: 5 Min
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.
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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
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