Review past workout:https://brienshamp.com/2013/07/18/fitness-trainer-belmont-71813-core-cardio-fun/
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
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phases 2
Phase 3: Core (Alternate the following movements for 60s with a 5s transition for 2 Sets (4 min)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
- Side Lying Hip AD (RT Leg) *On side, bring bottom leg up & down *3B’s
- Side Lying Hip AD (LT Leg) *On side, bring bottom leg up & down *3B’s
Phase 4: Cardio (3 Min)
*Review WOD below during Phase 3 above & 4 as needed and assign campers stations for the WOD below. After review 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, 10s rest, 8 sets
Perform the following core-cardio exercises below two at a time until all 4 sets are complete. Perform for 40s each for 4 rounds with 10s transition time between exercises.
Group I: MB Wall Sit Up (just tap wall if not concrete) *Dig heels into ground *3B’s *Bring MB overhead to make harder *Tongue on roof & Swiss Ball Lateral Ball Roll *Keep Hips Up *Shift Weight Right to Left *For those who can shift weight laterally to bring ball to elbow *Keep shoulders and hips from dipping *3B’s
Group II: TRX T *Shoulders down & back *Squeeze Shoulder Blades *3B’s *Arms Straight *Use legs to help arms – one foot forward, one foot back & MB Figure 8’s with Bosu *Bring MB in 8 pattern through legs while sitting on Bosu *Lengthened spine *2B’s *Collar bones up 1″
Group III: Lower Ab Pelvic Lift with Straight Legs *Hands behind head or by sides *Lift Pelvis *Control Down *3B’s *Tongue on Roof of Mouth-Relax neck & APT Band Push & Rotate (20s each side): APT Band Push & Rotate Video *See movement at the 3:00 minute mark
Finish with more cardio if time (3-5 Min): Bring out tennis balls and do drills with a partner (semi circle, reaction, infield) *30s each
Circle Time-Cool Down Stretches: 5 min
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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® Rip Trainer Workout with Creator Pete Holman
