Similar workout: https://brienshamp.com/2013/05/22/personal-training-san-mateo-52113-get-your-flat-abs-core-cardio-workout%E2%80%8F-part-2/
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 WOD below during warm-up and assign campers stations for the WOD below. After warm-up boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 50s work time, 15s rest, 7 Sets
Core Workout: Perform 4 Sets of the following exercises in circuit for 50s. Rest approx. 15s after each set.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Lower Abdominal Curl with Pull Up Hang *3B’s *Modify with Supine Lower Ab Curl with MB/Roll Btw Heels & Hams *Perform in Monkey Bar Room at Studio
2. Moving Beast *On all 4’s–> lift knees barely off ground and keep them off ground–>opp arm & leg crawl *Lock shoulders back & down *3B’s *Do wrist circles and stretch forearms in warm-up
3. MB Bent Knee Combo Crunch *Both Legs *Keep Tuck *3B’s- avoid arch *MB starts overhead and touches foot
4. Battle Ropes: Kneeling Overhand Grip Rotations*3B’s *Move from core- slam rope into ground *Key is the pivot of the foot and using the hip flexors for power
5. TRX Hip Drop (25s each side) *3B’s – Keep tuck and hands overhead
6. Standing Hip AD *Hold onto something *3 B’s *Stay tall and tight *Avoid the splits
7. Ball Cobra (Hold for 50s) *2B’s *Thumbs up *Lock shoulders back & down *Squeeze shoulder blades *Look up to increase curve in neck (most tend to look down all day)
Obstacle Course: 1 after each round
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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