Fitness San Carlos Boot Camp 11/19/13- Brien’s B-Day…Core – Cardio Workout
Warm-Up: Floor Stretches (5 min) & Review of 3 Part Breathing & Abdominal Drawing In Maneuver *Explain that drawing in the belly, engaging bladder and imprinting the spine into the floor is the key set-up prior to all movements
Phase 2: None
Phase 3: None
*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: 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
Alternate the following core/cardio movements two at a time for 4 sets each. After 4 sets each move on to the next two movements. Perform each core exercise for 40s. There should be a quick transition (15s) between exercises.
1. Lower Ab March with Pull-Up *Bring knees up and down *Do your best to maintain stability *3B’s *Straighten legs to increase intensity *Shoulders back & down
2. Band Side Walk *Straight legs *3B’s *Shoulders back & down *Squeeze shoulder blades
3. Walk/Jog/Cardio Station
4. Walk/Jog/ Cardio Station
5. MB Plank with Hip Ext ( Hold 2s) *Squeeze ball from the sides *Feet together to make harder *Shoulders back & down- engage lats *3 B’s
6. TRX T ( Hold 2s) *One foot forward one foot back to help with movement as needed *Shoulders back & down *Squeeze shoulder blades *3B’s
7. Swiss Ball Russian Twist *Hold MB/DB and rotate right to left *3B’s *Toes flexed *Hips level *Shoulders back & down
8. Bosu/Disc/Swiss Ball Crunch *3B’s *Move back farther to increase intensity
9. Walk/Jog/ Cardio Station
10. Walk/Jog/ Cardio Station
11. Side Lying Groin Plank- Use Step Bench (20s Hold Each Side) *3B’s *Remove bottom leg so top leg is supporting body weight *Shoulders back & down *Squeeze shoulder blades *Hand on hip *Modify as needed by keeping bottom leg on ground
12. Glider Roll Out *3B’s-stay tight *Press into ground with straight arms *Move from hip
Circle Time-Cool Down Stretches: 5 min
If you can’t see the video above go to: Boot Camp BLOG
Please add your comments below on the workout.
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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
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