Fit Body Boot Camp San Mateo Fitness Training 11/21/15: Holiday Transformation Challenge Day 48: Saturday 6 Core-Cardio Rotation

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 Core/Cardio Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts

*Review WOD below during Phase 2 & 3 as needed. 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.

WOD: Perform the following (6 Station) CORE Movements below for 40s intervals and follow with CARDIO for 40s for 3 sets each station, then rotate to next station. All Boot Campers will perform same CARDIO as a group; however, you can accommodate twice as many campers if half the group does the CORE and the other half does CARDIO. Transition time is 5s between CORE & CARDIO and so they need to move quickly.  

*Set Gym Boss or Interval App to: 40s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for CORE & CARDIO, 36 total sets for workout.

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

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

CORE (40s x 3  Sets):

1.     Battle Rope Egg Beaters *Keep elbows in and Horizontal Snakes (20s each)  *2B’s *Hinge from hip *Lock shoulders back & down

2.     TRX Plank Pendulum *Keep hips from dropping *3B’s *Lock shoulders back & down

3.     MB Standing Rotations with Pivot (Facing Wall) (20s each side ) *Hinge from hip *Move from core  *Use feet, ankles, knees, hips and core for power *2B’s *Lock shoulders back & down

4.     Ropeflex Standing Straight Arm Pulldowns: https://www.youtube.com/watch?v=1GQglFUI-3s *Hinge from hip  *Lock Shoulders Back & Down *Use whole body  *2B’s *Stay close to device *Faster you go, the harder it is

5.     Side Plank with Leg Raise (20s each side) *2B’s *Squeeze shoulder blades *Look straight

6.     Bosu Lower Ab March *Support back with ball-move father back to increase intensity *Arms overhead *3B’s *Goal is not to shift weight – stay centered *Studio: Monkey Bar Room

Cardio: (40s x 3  Sets):

*Perform in circuit *Relax heel on all movements

1.     Double Airborne Heismans

2.     Run Stance Squat Switch Pick-Up

3.     Airborne Heismans

4.     3 Position Twist Combo

5.     Prisoner Squat Jacks *Get lower as tolerated

6.     180 Degree Twist Combo

See video of movements here:
http://www.wellsphere.com/healthy-living-article/p90x-in-90-seconds-plyometrics-workout-video/1274171