Boot Camp San Mateo Health Club Group Training 10/20/15: Holiday Transformation Challenge Day 16: Medicine Ball Core – Cardio Workout!

Past workout: https://brienshamp.com/2012/03/22/san-carlos-boot-camp-22812-medicine-ball-partner-workout-for-your-core/

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 3: Cardio- 5 min *Stay aerobic

*Set Gym Boss or Interval App to: 40s work time, 10s rest, 8 sets – Repeat 4x

*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 for 40s in a circuit as a group. Rest 10s between each exercise. Perform 4 rounds. Rest 30s after each round after the cardio. Keep core engaged!

1.     MB Standing Chest Pass-First 20s-Stationary–> Second 20s-Get the feet moving and each partner challenges the other-move the ball around *3B’s

2.     MB Standing Side Facing Trunk Rotation (20s each side) *Partners are facing different directions, side ways *Keep arms straight and extended to increase challenge *3B’s *Look straight ahead *Rotate from core *Add pivot to use whole body *Cue to keep eyes on hands of partner

3.     MB Kneeling Triceps Throw *Throw ball overhead as tolerated -MB should almost touch spine in between shoulder blades on eccentric phase–> follow through *Follow through *3B’s *Lighter ball as needed *Avoid if shoulder injuries- modify with plank with kickback- on knees as needed

4.     MB Russian Twist with Pass *Sit tall-on sit bones and lower to about 45 degrees *Legs off ground if tolerated *Move from core *Rotate right to left and pass to partner *2B’s *Go back farther to increase ab tension *For those with back pain modify with supine Russian Twist

5.     MB Prone Superman Pass *Superman position with arms at 45 degrees *Relax shoulders *Lock-Chest Up-Shoulders Back & Down *2B’s

6.     MB Prone Plank Pass *Stay tight *Switch arms on the push *3B’s *Widen feet as needed

7.     MB Sit Up Toss (40s each)  *One partner is standing moving feet to keep heart rate up -supine partner throws ball to standing partner *Avoid sitting all the way up-keep tension *Dig heels *3B’s