Boot Camp San Carlos Personal Training 9/30/14: 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: None
Phase 3: None
*Review WOD below during warm-up above. Assign groups here also. After review 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, 15s 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
Perform the following exercises in a circuit for 40s each with 15s rest in between for 4 rounds.
1. Band Stationary Standing Hip Ab *Keep legs straight *3 B’s *Shoulders Back & Down
2. Plate/MB/SB Kneeling Back to Back Partner Rotations (20s each side) *Make it tough for 20s *Shoulders Back & Down *Move from core *Extend arms to make harder and use a heavy object as tolerated *3B’s
3. Side Lying Groin Hold (20s each side) *Place top leg on a elevated surface (step or mat). Bring bottom leg on top of top leg *To modify rest bottom leg on ground *Bring top hand on hip and squeeze shoulders (avoid hand on ground- creates rounded shoulders) *Shoulders Back & Down- squeeze shoulder blades *Head back *3B’s
4. Bosu/Disc Crunches *3B’s *Go back farther to increase intensity *Back should be supported by ball *Tongue on roof of mouth *Look at abdomen
5. Swiss Ball Cobra (Hold 40s) *Look up to work on curvature in neck *Shoulders Back & Down- squeeze shoulder blades *2B’s *Move forward on ball to make harder *Arms by sides *Externally rotate arms- feel stretch in pec/shoulder
6. Lower Ab Curl with Pull-Up Hang or Reverse Crunch with MB Btw Knees and Heels (engage hamstrings)-challenge with heavier balls *Maintain 3B’s *Curl from core
7. TRX T or Band Standing Reverse Flys on 1 Foot (20s on each foot) *Pull band apart with straight arms *3B’s *Relax upper traps *Shoulders Back & Down- squeeze shoulder blades
Complete 2 min of cardio after each round above- have some fun!
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 San Carlos Personal Training 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
