Similar Workout: https://brienshamp.com/2012/04/09/san-carlos-personal-training-boot-camp-4312-core-cardio-endurance-workout/
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 the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD. 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: 30s work time, 15s rest, 8 sets
*There are 8 core/cardio stations with one – two movements in each station. Alternate exercises when applicable in each station for 30s each for 4 sets each (15s transition time) then move on to next two exercises.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
- APT Band Rotation (30s each side) *Get in athletic position > weight shift back to front leg *Use core & pivot *2B’s *Increase cardio demand by stepping forward and back with each rotation
- X-Bikes for entire round *Attempt to stand for 10-20s during work and sit during rest interval *Increase gear when standing to reduce instability
- Swiss Ball Supine Lower Ab Corkscrew *Ball between feet *Alt. rotation clockwise and counter-clockwise *Lower legs as tolerated *3B’s (30s) *3B’s *Keep tight *Look
- Jumping Twists (30s) *3 position jump- fwd > right > forward > left *Twist from the waist & Jumping Jack Cross-Over (30s) *Cross over with the feet *Relax heels *3B’s *Relax heels
- down and Swiss Back Hip Ext & Ab (30s) *Lift thighs as high as possible > abduct > repeat *2B’s *Hands under shoulders- lock shoulders back & down
- TRX Jack Knife Keep body stable *Toes to nose (30s) and TRX Alt. Leg Curls (30s) *Alternate 1 leg at a time *Keep body stable *Lock shoulders back & down *3B’s *Modify with plank
- MB Wall Facing Trunk Rotations (30s each side) *Face the wall *Explode MB into wall- use whole body *3B’s *Move from core *Pivot *Studio: Do this on target wall
- Step-Ups (30s leading with each foot) *Mix up different footwork patterns *Relax heels *Lower step height with reebox steps or mats
- MB Kneeling Side Bend *3B’s- keep butt tucked *MB on head – raise if tolerated *Move from side
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
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