4 Phase Warm-Up:
Phase 1: Child’s Pose –> Squat Rock Position Breathing (2 Min) *For those who can’t into deep squat position perform child’s pose entire time
Perform 2 minutes of diaphragmatic breathing while in child’s pose (1 min) and then squat rock (1 min). Initiate breathing with belly (let it fall into thighs) –> rib cage and then chest, instead of initiating with chest. Rock back & forth from heels to toes with squat rock. This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 10s each breath (5s inhale (belly falls) > 5s hold > 5s exhale.
As they continue to breathe and rock they should feel their heels going closer to the ground. Emphasize slow, deep, rhythmic breaths during and after workouts. Do daily work on breathing before eating, if stressed, depressed, in the car etc. given it is our number one need. We can change our physiological state in seconds via breathing. If we master breathing, we can enjoy life at its fullest. Inverted or chest breathing sympathetic dominance (flight/fight response)à digestive complaints, neck issues, TMJ, grinding of teeth, anxiety, scarcity, belly fat and more.
The purpose of this is to educate about the inhalation in the right order, which allows us to stabilize the core and prepare for the workout. As they continue to breathe they should feel the body relaxing.
Phase 2: Stationary Foundation Mobility Training or Moving Dynamic Warm-up (5 Min) Incorporate movements similar or the same as the workouts below Explain the need to be in good posture for optimal breathing efficiency, strength, endurance, balance, etc. and to reduce potential injuries. With each movement incorporate breathing and make the movements flow. If there are tight areas focus on those areas and continue to breathe.
Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
Phase 3: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
- Prisoner Lower Ab Curl *Lift & curl pelvis and control down *Keep knees flexed and heels to hamstrings *3B’s
- Side Elbow Plank (RT Side) *3B’s *Squeeze shoulder blades *Bring top leg up to increase difficulty
- Side Elbow Plank (LT Side) *3B’s *Squeeze shoulder blades *Bring top leg up to increase difficulty
Phase 4: Primal Movements: Review the WOD below for 5-10 reps if possible or pick similar movement pattern *Goal is blood flow, not max efforts
*Review WOD below during Phase 3 & 4 as needed. After Phase 4 boot campers immediately transition to WOD. They can get water at any time on their own.
WOD: Perform the following 10 Movements as fast as possible for 35 minutes in order. Count number of rounds. Work with a partner or small group to help with motivation and form. After each round completion, camper yells out their round. Modify as needed.
- Rope Climb: 1x to top or 3x in Bridge Position or Kneeling Ropeflex: Fatigue *Get as close to ropeflex as possible and pull & rotate quickly- fast hands *Get some rotation in core *3B’s *Shoulders back & down *2B’s *Shoulders back & down
- SB Front Loaded Dynamic Step-Ups: 10 each side *Increase or decrease intensity with step height *2B’s *Shoulders back & down
- Kneeling Triceps Ropeflex: Fatigue: Video *Turn away from wall but keep feet close to ropeflex and straddle bottom of the base. *Grab rope with hands at eye – forehead level –> extend elbows quickly- fast hands *3B’s *Shoulders relaxed – keep back & down
- APT Bands Squat & Press: 10 *Hinge from hip *2B’s *Shoulders back & down *Be careful with this- educate campers how to get in and out safely and to control the load
- Glider Polar Bears: 2x (width of room) *Gliders under hands and feet *Opp. arm & leg *2B’s
- Band Monster Walk-Fwd & Back: 2x (width of room) *Band around ankles *Stay low *2B’s
- Equalizer Over-Unders (Use 10 Equalizers): 2x (width of room)
- Liners: 2x (width of room)
- TRX Muscle Up: 10 *One foot forward, one foot backward–>row–>finish with dip like movement *Shoulders back & down 3B’s
- MB Wall Underhand Throw: 10 *2B’s *Start with MB at chest level with arms straight–> bring MB through legs and you hinge from hips–>use legs and powerful hip ext. to explode ball into wall–>catch & repeat *Give it all you’ve got
Circle Time-Cool Down Stretches: 5 min
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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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