Similar past workout: https://brienshamp.com/2013/09/14/fitness-trainer-foster-city-boot-camp-91213-core-cardio-fat-blaster/
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 below and assign groups during Phase 2 above and 3 as needed. 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: 50s work time, 15s rest, 8 sets
CORE: Alternate the 6 exercises two at a time for 4 Rounds for 50s (rest 15s 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
- Prone Pulldowns with Band *Begin in superman position (relaxed on stomach) with relaxed shoulders > bend the elbows and pull the elbows back towards pockets (like doing a Lat Pulldown). At the same time lift the chest and hold for 5s. Keep thighs on the ground. Return the arms and torso to the starting position again and repeat. *Studio: Use red elastic straps
- MB Sit Up & Russian Twist *Start with MB at chest or overhead if tolerated (keep 3B’s) > perform sit up and chop ball towards ground and then rotate right to left (feet off ground if possible) > bring MB back to starting point (feet back on ground) *Avoid coming all the way up with sit up *Modify by keeping ball at chest height or no ball *Keep chest up *2B’s * Wide feet *Modify with seated balance/stabilizationg rabbing knees to chest- sit on sit bones
- MB/Roll Supine 1 Leg Bridge (25s Each Leg) *Foot on top of MB or Foam Roll *Heels under knees-Toes up so weight is on heel *Hips level *3Bs
- Glider/Disc Plank Hip AB/AD *Feet on gliders and elbows on Bosu or Discs *Keep Butt Down *3 B’s
- TRX Hip Drop (25 s Each Side): TRX Hip Drop Video *Keep 3B’s *Stay tight *Head up, chest up, shoulders back & down *Squeeze shoulder blades
- Supine Lower Abdominal Swiss Ball Rotation *Squeeze SB in between legs and rotate right to left *Bring legs lower to make harder *Maintain belly & bladder engagement with imprint of spine *Crunch to increase intensity *Modify with Supine March
Cardio: 1-2 min after all 4 sets are complete for each pair
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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