Fit Body Boot Camp San Mateo Fitness 1/21/16: Challenges Day 10 & 14- Core Blast

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: Review of WOD Below

*Review WOD below during Phase 2 & 3 above. After Phase 3 boot campers immediately transition to WOD. Organize the groups during the warm-up. They can get water at any time on their own.

*Set Gym Boss or Interval App to: 40s work time, 20s rest, 4 sets

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

Perform the following exercises for 40s in a circuit (one after the other). Rest 20s between each exercise. Perform 4 rounds. Keep core engaged! *After each round perform 2 minutes of cardio.

  1. Crab Reach:   See video here @ 2:17: http://www.youtube.com/watch?v=FKuKpDVQ-lY *Start in Crab Position >Bridge up & Reach Left Arm Up and Back > Switch * Extend spine*Turn hands to sides to reduce stress to hands/wrists *Modify with supine basic bridge
  2. SB Reverse Wood Chops with Pivot (20s each side) *Low to high diagonal *Start pivot from ankle > knee > hip > core > arms *Keep pivot foot on ground and use it for force development *Shoulders back & down *Extend arms to make harder *Grab material of SB to work on grip strength *Use MB to modify *Challenge with heavy load
  3. One Leg Bridge with Foot on Foam Roll (20s each side) *Drive foot into roll *Keep hips level *3B’s *Feet together *Feet under knees
  4. Side Kick Through: See video here @ 4:20: http://www.youtube.com/watch?v=FKuKpDVQ-lY *Start in Quadruped Position (Stationary Beast) > Perform switch to One Arm Crab à Alt. Sides
  5. Battle Ropes- Alternating Egg Beaters & Snakes (20s each) *Hinge from hip *Shoulders back & down- lift collar bones 1”
  6. Swiss Ball Crunch *3B’s *Tongue on roof of mouth *Look down *Move back to make harder
  7. Side Plank with Leg Raise (20s each side) *Shoulders back & down *Squeeze shoulder blades

*After each round perform 2 minutes of cardio.

Circle Time-Cool Down Stretches: 5 min

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Preview YouTube video Diaphragmatic Breathing Part 1
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