Boot Camp San Mateo Athletic Club 9/23/14: Core-Cardio Body Weight Fat Burner
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. After review boot campers immediately transition to WOD. They can get water at any time on their own.
WOD: We will be doing 2 min of cardio followed by 4 core exercises and then again another 2 min of cardio & 4 more core exercises for 3 rounds.
Perform the following core/cardio workout in a GROUP (no need to assign groups). All core exercises are 50s each. There should be a quick transition as a group (10s) between exercises. Make sure core is engaged and posture is good.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Walk/Jog/Obstacles: 2 Min
2. Lower Ab Horizontal Scissors on Elbows *Keep 3 B’s (focus on imprint of spine) *Crunch up or lower legs to make harder- put hands on belly for feedback *Count (1-2-3..1…1-2-3..2, etc as a group) *More energy results from counting as a group
3. Dancing Crab *Hand to opp. foot *Shoulders back & down- pinch shoulder blades *2B’s *Hips one inch from ground *Try to keep core stable-avoid weight shift
4. Push-up Hold with Knee Flexion (25s Hold Each Side) *Flex knee and hip to 90 degrees *3 B’s *Corkscrew elbows *Shoulders back & down *Push into ground to extend upper back
5. Supine Russian Twist *Palms down with arms to sides of body – Hands anchor body as legs rotate right to left *Straighten legs to increase intensity –bend to make easier *Rotate from core *3B’s *Use MB between knees increase intensity
6. Walk/Jog/Obstacles: 2 Min
7. Toe Touch with Straight Legs *Attempt to touch toes *Full ROM – come down each time with head *3B’s *Look at abdomen *Tongue on roof *Chin tucked *Flex toes
8. Prone Flutter Kicks *Lift lower body as high as possible and swim with legs *2B’s *Toes to nose
9. Side Plank on Hand (25s Hold Each Side) *3B’s *Modify as needed with elbow or cross top leg over *Shoulders back & down and squeeze shoulder blades
10. Supine Jack-Knife (25s Each Side) *Lift upper body up and down into crunch for 25s while extending one leg out and bringing other knee up to 90 degrees- switch sides after 25s *Crunch up or lower legs to make harder *Tongue on roof *3B’s *Look at abdomen *Tongue on roof *Chin tucked *Flex toes
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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