https://brienshamp.com/2012/03/23/san-carlos-boot-camp-31312-get-strong-abs-improve-your-cardio/
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: 40s work time, 15s rest, 4 sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Core Cardio Workout: Alternate the following 8 exercises two at a time for 4 rounds and then move on to next two movements. Perform for 40s each and rest for 15s between exercises.
- Cardio: MB Partner Reaction Drill *Keep hands open and extend arms in front of chest *Partners pass ball and challenge each other *Relax heels *2B’s *Stay low
- Core: Supine Lower Abdominal Pelvic Lift *Straight legs *Grab frame of x-bikes overhead to anchor upper body > attempt to bring heels to ceiling lifting pelvic up > control down> repeat *Look at abdomen *Tongue on roof of mouth *3B’s *Studio: Perform in Monkey Bar Room
- Cardio: Fast Feet Run with Lateral Hurdle Jump *Fast run in place, driving arms to generate speed, visualize stepping over a hurdle > fast feet > go back other direction stepping over hurdle again > repeat
- Core/Supplemental: Battle Ropes: Triceps Kickbacks (20s) *Hinge from hip- keep flat back- keep elbows to sides & Jumping Jack with Rope (20s) * Heels barely off ground *Shoulders back & down
- Cardio: Bosu Side Steps: https://www.youtube.com/watch?v=DNiOf0Ex87o *Stay low in athletic position unlike video *Small steps right to left *Relax heels
- Core/Supplemental: TRX T (20s) & TRX Biceps Curls (20s) *Lock shoulders *Squeeze and hold for 1 s *For T: Keep arms straight and do staggered stance
- Cardio: Standing Mountain Climbers *Reach with arms & Knees Up *Toes up on landing *3B’s
- Core: Swiss Ball: Leg Curls *Keep bridge if fitness allows- lower hips each time to make easier *3B’s
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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