Boot Camp San Mateo Athletic Club 8/5/14: 6 Pack – Core Cardio 6 Station Rotation
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: Review of WOD Below
Phase 3: Go over cardio in wod below (3 min)
*Review WOD below 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.
WOD: Perform the following CORE Movements below for 40s intervals and follow with CARDIO for 40s for 3 sets each station, then rotate to next station. All Boot Campers will perform same CARDIO as a group; however, you can accommodate twice as many campers if half the group does the CORE and the other half does CARDIO. Transition time is 5s between CORE & CARDIO and so they need to move quickly.
*Set Gym Boss or Interval App to: 40s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for CORE & CARDIO, 36 total sets for workout.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
CORE (40s x 3 Sets):
1. MB Kneeling Partner Side to Side Toss- Facing Each Other (20s each side) *Rotate from core*2B’s *Make it somewhat tough to toss the ball with a challenging load
2. TRX Hip Drop (20s each side) *3B’s
3. Battle Ropes Standing Alternating Waves *2B’s *Hinge from hip *Quick hands
4. Lower Ab with MB Btw Hams & Heels-can use a foam roll also *Anchor arms overhead to curl pelvis easier *3B’s
5. Swiss Ball 1 Leg Bridge (20s each side) *Go up & down with hip for 20s each side then switch *3B’s *Keep hips up
6. Prisoner Cobra Hold *2B’s *Squeeze shoulder blades
Cardio: (40s x 3 Sets):
1. Jump Squats
2. Airborne Heisman’s
3. Swing Kicks
4. Double Airborne Heisman’s
5. Twist Combo
6. Hot Foot
See video of movements here:
http://www.wellsphere.com/healthy-living-article/p90x-in-90-seconds-plyometrics-workout-video/1274171
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 Mateo Athletic Club Only $154: www.ShampsBootCamps.com
Your friend & coach,
Brien
**************************************************************************
Join me onFacebook (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
