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 & 3 as needed and assign groups.
*Set Gym Boss or Interval App to: 50s work time, 10s rest, 6 sets
Alternate the following 8 exercises two at a time for 50s each for 3 rounds and then go to next station (approx.. 30s transition). Perform the speed ladder exercises as a group (can also use rings if not enough ladders). See the order below. Put the ladders in the middle of the room.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Station 1:
- APT Blue Straps: Horizontal Trunk Rotations (25s each side) *Back hand palm up, front hand palm down *Weight shift back leg to front leg with movement *Lift collar bones 1″ *No pivot *Move from core *3B’s
- Group Cardio- Speed Ladder *Relax heels
Station 2:
- MB Seated Figure 8’s Sitting on Discs *Bring MB under & over legs in 8 pattern *Sit tall *2 B’s *Lift collar bones 1″ *With back fatigue grab knees to chest in seated position and repeat 8 when ready *Modify by not using the disc
- Group Cardio- Speed Ladder
Station 3:
- TRX Hip Drop (25 s each side) *Lift collar bones 1″ * Squeeze shoulder blades *Keep 3B’s
- Group Cardio – Speed Ladder
Station 4:
- MB Supine Wall Sit Up Toss *Throw ball into wall from chest or overhead *Keep tension on abs- avoid going too high *2 B’s *Dig heels *Wide feet
- Group Cardio – Speed Ladder
Station 5:
- Glider Roll-Out * Drive hands into ground > Move from hips forward and reach as far as possible *Lift collar bones 1″ *3B’s
- Group Cardio- Speed Ladder
Station 6
- Swiss Ball Lower Abdominal Curl Up *Hold onto something overhead (Ropeflex Anchors) to anchor and curl pelvis *Elbows to Ears *Sit up to create tension in abs *Tuck chin *Tongue on roof of mouth *Support lower back with ball- move farther back to isolate core
- Cardio- Speed Ladder
Ladder/Ring Drills (At halfway point lead in with different foot):
*Relax heels
Sets 1-3 as a group: Run Through –Hit each square (Fwd)
Sets 4-6 as a group: Icky Shuffle *In-In-Out – Repeat
Sets 7-9 as a group: Lateral Shuffle- 2 feet in each square
Sets 10-12 as a group: Carioca
Sets 13-15 as a group: Hop Scotch with 1 Foot In *Alt. feet
Sets 16-18 as a group: Lateral Hops *Move forward, hopping laterally over ladder with one foot (25s each foot)
*Do additional cardio if time
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.
The boot camp sessions are approximately 45-50 minutes long. Each session includes a 10-15 minute warm up phase with mobility and core movements to prepare you for the 30 minute metabolic workout, and then it ends with a 5 minute cool down phase.
*We now have express 35 minute sessions held every Monday and Wednesday at our main headquarters location, 603 Harbor Blvd., Belmont, CA 94002
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Preview YouTube video Diaphragmatic Breathing Part 1
