Review past workout: https://brienshamp.com/2013/07/13/fitness-classes-burlingame-71113-flatten-your-abs-core-cardio-workout/
Phase 1: Warm-Up: Perform 3 minutes of diaphragmatic breathing while lying supine: http://www.youtube.com/watch?v=8-_NNCrrdus 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–> 5 s hold–> 5 s 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: Perform Team Dynamic Warm-Up 2x Each at Aerobic Intensity (5 min):
Perform the following movements 2x each (10 yards) in a circuit. Do the drill and then jog back. *Keep core engagement above. Toes up landing on ball of foot for all movements below.
- March *Toes up- land on ball of foot *Goal is stride frequency- quick, short steps (how many strides can you get in 10 yards…more the better)
- High Knee Skip *Toes up- land on ball of foot *Goal is stride frequency
- High Knee Run *Toes up- land on ball of foot *Goal is stride frequency
- Jog
- Weave
- Backwards Jog *Lead with hips
- Forward Low Skip
- Backwards Low Skip *Lead with hips
- Lateral Shuffle *Relax heels *Stay low
- Carioca*Relax heels
- Add other things as you like r modify above.
Phase 4: Review of WOD Below As Needed *Try to review WOD below and assign small groups during Phase 2 & 3 above. After Phase 4 boot campers immediately transition to small groups to do WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 40s work time, 15s rest, 8 sets
Alternate the following core-cardio exercises two at a time for 40s each for 4 rounds with 15s transition time. After the completion of each pair, take 1 minute rest to recover and get water.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
- Band Horizontal Trunk Rotation (20s each side) *Keep arms straight to increase intensity or walk out away from anchor point or APT Band Horizontal Chop: http://www.youtube.com/watch?v=aK5CjIiIDlE (video at 30s) *Movement starts at feet (ankle–>knee–> hip–>core–>arms) *Stay tall and centered *3B’s
- Plank on Elbows *Alt Arm & Opp. Leg (Hold 1-5 s) *3B’s *Wide feet *Modify with alt. leg or arms only or just plank
- Battle Ropes- Standing Alternating Biceps Curls & Alternating Triceps Kickbacks (20s each) 3B’s *Maintain good posture *Move forward as needed to get full rom with exercise.
- Side Plank Hip Drop (20s each side) *Lock *3B’s*Keep hips and shoulders stacked- avoid rotation *Shoulders back & down *Keep bottom knee on ground to lower intensity
- MB/SB Standing Diagonal Wood Chop with Pivot (20s each side) *High to low –shoulder to knee *Do your best to keep arms straight *Stop fast at knee to decelerate *Weight shift *Hinge from hip *2B’s *Move from core
- Swiss Ball/Gymnastics Horse/High Mats Flutter Kick (Alt. Hip Ext) *Keep hands close to ball *Straight Legs *2B’s *Toes to nose
Bonus: Sit-ups to fatigue *3B’s *Avoid for those with diathesis recti- do plank.
Circle Time-Cool Down Stretches: 5 min
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