Fitness Workout Belmont Boot Camp 3/29/14: Saturday Partner Medicine Ball 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: Review of WOD Below
Phase 3: Review of WOD Below
*Review WOD below during Phase 2 & 3 above. 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, 10s 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
Perform the following exercises with a partner for 40s in a circuit as a group. Rest 10s between each exercise. Perform 4 rounds. Perform 2 minutes cardio after each round. Keep core engaged!
1. MB Standing Chest Pass-First 20s-Stationary–> Second 20s-Get the feet moving and each partner challenges the other-move the ball around *3B’s
2. MB Rotational Toss (20s each side) *Both partners facing each other *Partners toss ball right hip to right hip and switch after 20s *Rotate from core *Follow through *Hinge from hips *Keep arms straight *3B’s
3. MB Kneeling & Standing Slam *Both partners start kneeling and slam ball into groundàpick up MB with good lifting mechanics and standà slamàrepeat kneeling and standing *MB should almost touch spine in between shoulder blades on eccentric phase–> follow through *3B’s
4. MB Seated Figure 8 with Pass *Sit tall-on sit bones and lower spine to about 45 degrees *Each partner takes MB and does a figure 8 and then passes the ball *Move from core *2B’s
5. MB Prone Superman Pass *Superman position with arms at 45 degrees *Relax shoulders *Lock-Chest Up-Shoulders Back & Down *2B’s
6. MB Push-Up Hold Push *Corkscrew elbows *Stay tight *Switch arms on the push *3B’s
7. MB Sit Up Toss (40s each) *One partner is standing moving feet to keep heart rate up -supine partner throws ball to standing partner *Avoid sitting all the way up-keep tension *Dig heels *3B’s
*2 minutes cardio after each round
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.
Try the 21 Day Rapid Fat Loss Program at Fitness Workout Belmont Boot Camp for Only $39: www.ShampsBootCamps.com
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, Shamp’s Studio Boot Camps
**************************************************************************
I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com www.Shamp’sBootCamps.com www.10 DayDetox.com www.21DayDetox.com
650-654-4604
