Boot Camp San Mateo Personal Trainer 10/11/14: Holiday Transformation Day 5: Saturday 6 Core-Cardio Rotation

Boot Camp San Mateo Personal Trainer 10/11/14: Holiday Transformation Day 5: Saturday 6 Core-Cardio Rotation

3 Phase Warm-Up:

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: Review Core/Cardio Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts

*Review WOD below during Phase 2 & 3 above 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 (6 Station) 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.    Battle Rope Egg Beaters *Keep elbows in and Horizontal Snakes(20s each)  *2B’s *Hinge from hip

2.    TRX Hip Drop (20s each side) *3B’s

3.    MB Partner Rotations *Move from core and MB Chest Pass (20s each) *Partners face each other  *2B’s

4.    Bosu/Disc Lower Ab March *Support back with ball-move father back to increase intensity *Arms overhead *3B’s *Goal is not to shift weight – stay centered

5.    Swiss Ball Leg Curls *3B’s *Keep hips up

6.    Side Plank with Leg Raise (20s each side) *2B’s *Squeeze shoulder blades *Look straight

Cardio: (40s x 3  Sets):

*Perform in circuit *Relax heel on all movements

1.    Double Airborne Heismans

2.    Run Stance Squat Switch Pick-Up

3.    Airborne Heismans

4.    3 Position Twist Combo

5.    Prisoner Squat Jacks *Get lower as tolerated

6.    180 Degree Twist Combo

See video of movements here:
http://www.wellsphere.com/healthy-living-article/p90x-in-90-seconds-plyometrics-workout-video/1274171

Circle Time: Cool down & stretch (5 minutes)

If you can’t see the video above go to: Boot Camp BLOG

Please add your comments below on the workout.