Similar Workout: https://brienshamp.com/2013/06/14/belmont-boot-camp-fitness-61313-32-minute-core-cardio-workout/
Phase 1: Warm-Up: Perform 3 minutes of diaphragmatic breathing while lying supine: Diaphragmatic Breathing Video
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–> 5s hold–> 5s 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)
Phase 3: *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.
*Set Gym Boss or Interval App to: 40s work time, 20s rest, 10 Sets
Alternate the following 8 core-cardio exercises, two at a time for 40s until all 4 sets are complete for each pair. Then go to next two movements. Do your best to take 20s to transition between the pair of exercises. Encourage slow deep breathing in between intervals to lower heart rate.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
- X-Bike (Perform standing intervals every 20s > then go easy for 20s) *Increase gear when standing and decrease when seated- if there is a shaky feeling when standing the gear is not high enough *Encourage them to play with gear to get the hang out it while seated *Make sure there is only a slight knee bend with bike
- Pull-Up Hang with Lower Ab Curl- Bring feet elbows *3 B’s *Modify with Supine Lower Ab Curl- keep feet close to butt
- Battle Ropes- Standing Figure 8’s with Rope *Do a horizontal 8 pattern with rope like MB exercise we do seated- move from core and pivot feet *Hinge from hips *Relax heels *2B’s *Lift collar bones up 1”
- Lateral Ape: Lateral Ape video (alternate each side with each rep) *Sit in full squat–>reach with straight arms and jump to side – switch each rep *Always come back to sit on heels – goal is to also open the hips and loosen quads and calves * 2B’s *Lift collar bones up 1”
- Whack Jacks *Lift collar bones up 1”-squeeze shoulder blades – emphasize squeeze of sides when bringing elbow to hip *3B’s *Relax heels
- TRX Hip Drop (20s each side) *Lift collar bones up 1”– squeeze shoulder blades *3B’s
- Glider Mountain Climbers *Feet on Gliders *Knees barely off ground *Lift collar bones up 1”*3B’s
- MB Kneeling Wall Rotation – Facing Wall (20s each side) *Move from core *3B’s *Shoulders back & down
- Standing Ropeflex: Fatigue *Get as close to ropeflex as possible and pull & rotate quickly- fast hands *Get some rotation in core *Slight hinge from hip *2B’s *Lift collar bones up 1”
- Swiss Ball Leg Curls (20s) & Bridge with Feet on Swiss Ball (20s) *Hips up the whole time if possible & Keep hips level *3B’s
Circle Time-Cool Down Stretches: 5 min
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