Fit Body Boot Camp San Mateo Fitness Training 1/28/16: Challenge Days 17 & 21: Core – Cardio Workout

Similar Workout: https://brienshamp.com/2013/06/24/personal-training-burlingame-61813-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: Review WOD below

*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 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, 15s rest, 4 sets

Alternate the following 8 exercises 2 at a time for 4 rounds for 40s each. 15s transition between exercises:

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

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

  1. Hanging Abdominal Curl  *For those with shoulder issues and who lack strength- modify with supine Lower Curl with ball/roll between hams & heels *3B’s *Relax neck *Studio: Monkey Bar Room
  2. APT Bands (elastic bands): Bent Over Reverse Flys *Hinge from hip- avoid using neck muscles- may need to hinge more to reduce neck usage *Collar bones up 1″ *Hands chest height   *2B’s *Finish with squeeze of shoulder blades, avoid engaging neck
  3. Glider Elbow Plank Hip AB/AD *Feet on Gliders – Legs go out and in  *Legs straight *Collar bones up 1″ *3B’s- cue to keep hips from dropping *Elevate
  4. Prone Prisoner Superman with Flutter Kicks *Lift chest and legs up as high as possible-alt. right and left legs *2B’s
  5. Bosu Oblique Crunches *Alt. sides *Get stretch in abs as you go down *Tongue on roof of mouth *Wide feet *Look down *3B’s *Keep tension on abs- avoid going too high
  6. Band Stationary Side Steps (straight legs) *Band around legs *Step right –> left–>repeat   *Collar bones up 1″  *3B’s
  7. Battle Ropes- Chops *Hinge from hip  *Collar bones up 1″   *2B’s *Follow through and slam to ground
  8. Swiss Ball with March *Head and shoulders on ball *Keep bridge with hips up *Alternate march as tolerated *3B’s *Feet together *Keep hips level

*Finish with cardio if time

Circle Time-Cool Down Stretches: 5 min

Are you up for a challenge? Sign up for the 6 Week Boot Camp Transformation Challenge: 6-Week Body Transformation Challenge

Your friend & coach,


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Attachments area
Preview YouTube video Diaphragmatic Breathing Part 1