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) *Work on forearm/wrist mobility
Phase 3: Review WOD during phase 2 and 3 as needed. Assign campers stations for the WOD. After review boot campers immediately transition to WOD. They can get water at any time on their own.
CORE: Alternate the 12 exercises (6 Stations) two at a time for 4 Rounds for 40s in a circuit (rest 20 s in between)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
- TRX Pendulum *Keep core tight and swing side to side *On hands or elbows *3B’s- keep hips up *Shoulders Back & Down TRX Pendulum Video *Modify with Plank
- TRX T *One foot forward, one foot back *Keep arms straight *Shoulders Back & Down * Squeeze shoulder blades at top *Relax shoulders *3B’s
- Battle Ropes: In & Out Horizontal Waves (Snakes) (20s) *Bring ropes in and out horizontally (20s) Side to Side Waves Battle Ropes Video *2B’s
- MB Wall Sit-up *Start with MB at chest or overhead *3B’s – keep imprint of spine, especially when bringing ball overhead *wide feet- anchor heels into ground to engage hamstrings *Tongue on roof of mouth *Look at abdomen *Avoid bringing arms overhead for those with shoulder issues
- MB Seated Figure 8’s – Seated on Bosu *2 B’s *Shoulders Back & Down *Sit tall *MB threads in between legs in 8 pattern as legs cycle back & forth *For those with back pain/tightness just hold knees while seated on BOSU with good posture – lengthened spine
- Kneeling Ropeflex Pull and Rotate: Kneeling Ropeflex Pull and Rotate *Stay close to rope and pull as fast as possible with good posture *Rotate from core *3B’s
*Walk/Jog/Cardio: 1 min after each round
Finish with Mirror Balance Drill (30s as the leader each x 2 Rounds) *Perform whatever movement you want on 1 leg and partner follows
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge? Sign up for the 6-Week Boot Camp Body Transformation Challenge: 6-Week Body Transformation Challenge
Your friend & coach,
Brien
Fit Body Boot Camp is the only 30 minute group personal training program that’s fun, affordable, gives you fat loss results and challenges your body every time. Best of all, we guarantee you’ll be happy with the results or you get your money back.
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Preview YouTube video Diaphragmatic Breathing Part 1
Preview YouTube video TRX Suspended Pendulum
Preview YouTube video Top 20 Battle Ropes Exercises and Sam Pace Let the Big Dog Eat Album
Preview YouTube video Ropeflex: Pull and Rotate Demonstration with Brien Shamp
