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 of 7 core exercises below
Phase 4: Obstacle Course Run/Walk (5 min) *Can also take the group through 5 min of stationary cardio movements- 30s for each movement. It could be fun for each group member to pick a cardio movement for 30s 🙂
Perform the following exercises below in order. Perform in Group with leader leading. This is a ladder workout that ascends & descends in volume. We are only doing 7 core exercises. Try to keep the group at the same tempo.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
- 10 Lower Ab Knee Raises *Lift Knees Up – Elevate tailbone off ground – control down*Prisoner position (drive elbows into ground) *Hands to sides as needed *Wide knees *3B’s *Relax neck and teeth *Tongue on roof of mouth
- 10 Oblique Crunches with Hip Flexion (feet in air) *Wide feet *10 Each *Move from core *3B’s *Tongue on roof of mouth *Look at abdomen *Avoid grabbing neck
- 10 Body Saws on 1 Foot (5 each side) *Push-Up Position Pg. 45 Complete Boot Camp Exercise Technique Manual *3B’s
- 10 Cobras *Hold 2 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only & Thumbs Up
- 10 Snow Angels/Plank Jacks (On Elbows) Pg. 58 Complete Boot Camp Exercise Technique Manual *3B’s
- 10 V-ups or Toe Touches Pg. 43 Complete Boot Camp Exercise Technique Manual *Increase height of legs to make easier *3B’s *Tongue on roof of mouth *Look at abdomen *Modify with one leg oe bent knees
- 10 Rocking Bridges *Get hips up as high as possible *Rotate hands as needed for wrist comfort *Open pecs and get a good stretch *3B’s *Perform mobility movements for wrists in warm-ups *Modify with regular bridge
Rest 30s
- 15 Lower Ab Knee Raises
- 15 Oblique Crunches
- 15 Body Saws on 1 Foot
- 15 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
- 15 Snow Angels/Plank Jacks
- 15 V-ups or Toe Touches
- 15 Rocking Bridges
Rest 30s
- 20 Lower Ab Knee Raises
- 20 Oblique Crunches
- 20 Body Saws on 1 Foot
- 20 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
- 20 Snow Angels/Plank Jacks
- 20 V-ups or Toe Touches
- 20 Rocking Bridges
Rest 30s
- 20 Lower Ab Knee Raises
- 20 Oblique Crunches
- 20 Body Saws on 1 Foot
- 20 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
- 20 Snow Angels/Plank Jacks
- 20 V-ups or Toe Touches
- 20 Rocking Bridges
Rest 30s
- 15 Lower Ab Knee Raises
- 15 Oblique Crunches
- 15 Body Saws on 1 Foot
- 15 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
- 15 Snow Angels/Plank Jacks
- 15 V-ups or Toe Touches
- 15 Rocking Bridges
Rest 30s
- 10 Lower Ab Knee Raises
- 10 Oblique Crunches with Hip Flexion (feet in air) *Wide feet *
- 10 Body Saws on 1 Foot (5 each side) *Push-Up Position Pg. 45 Complete Boot Camp Exercise Technique Manual
- 10 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only & Thumbs Up
- 10 Snow Angels/Plank Jacks (On Elbows) Pg. 58 Complete Boot Camp Exercise Technique Manual
- 10 V-ups or Toe Touches Pg. 43 Complete Boot Camp Exercise Technique Manual *Increase height of legs to make easier
- 10 Rocking Bridges
Finisher: Obstacle Course/Cardio if time (5 min)
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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