3 Phase Warm-Up:
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 exercises during warm-up
*Set Gym Boss or Interval App to: 50s work time, 10s rest, 10 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 10 core-cardio exercises in a group for 50s in a circuit. Repeat above 4 times. Do whatever you like in speed ladder or have the leader of the group choose. Switch leaders.
1. Vertical Scissors *Lower legs and/crunch to make harder *Count as a group: 1-2-3–>1, etc. Bring the energy. *3 B’s *Hands under tailbone *Relax shoulders *Modify with reverse crunch if back hurts or hip flexors tend to get tight
2. Speed Ladder – camper in the front of the line picks the movement and everyone follows *Relax heels
3. Prone Hip Extension with AB > AD *Hips up > out > in > down > repeat
4. Speed Ladder – camper in the front of the line picks the movement and everyone follows *Relax heels
5. Straight Leg Crunches with Opp. Toe Touch *3B’s *Arms Straight *Touch Opp. Hand to Foot *Keep Chin Tucked-Look at Abdomen *Tongue on Roof of Mouth *Look down
6. Speed Ladder- new camper in the front of the line picks the movement *Relax heels
7. Side Plank with Hip Drop (25s each side) *Stay Tight- 3 B’s *Shoulders back & down *Keep hips and shoulders square- avoid rotation
8. Speed Ladder – camper in the front of the line picks the movement and everyone follows *Relax heels
9. Prone Plank with Hip Flexion *Push-up position *Knee & hip bent at 90 degrees (25s each side) *Stay Tight- 3 B’s *Modify with elbow plank
10. Speed Ladder- new camper in the front of the line picks the movement *Relax heels
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge? Sign up for the 6 Week Boot Camp Transformation Challenge: Transformation
Your friend & coach,
Brien
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