Group Fitness Trainer Burlingame Boot Camp 4/14/15: I Am A Priority Challenge T- 12: Ab Blasting Workout!
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: Cardio (3min)
Phase 4: *Review WOD below during warm-up above. Assign groups here also. After cardio immediately transition to WOD stations. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 40s work time, 15s rest, 8 sets
Core Workout: Alternate the following core exercises in each of the four stations for 40s each for 4 rounds (15s rest between exercises). Do all 4 rounds before moving on.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Swiss Ball Lower Abdominal March *Back supported over ball *3B’s *Crunch up to keep tension on abs-walk back or crunch higher to make harder *Support head with hands in prisoner position, March as tolerated <–> Supine 1 Leg Bridges with Feet on Elevated Surface (20s each side) *Place foot on elevated surface *Feet under knees *Hips up and level, leg extended *3B’s *Feet togethor
2. Supine Oblique Crunch: http://www.youtube.com/watch?v=QxaKQG-gmPY *3B’s *Look at abdomen *Tongue on roof of mouth <–> Lateral Walking Beast *Knees hip width and hands under shoulders *Knees 1 inch off ground *Walk laterally with opp. arm & leg and good rhythm *Lock shoulders back & down *Relax shoulders *Attempt to push campers from side and emphasize stability and strength *Modify with elbows
3. Band Pull Aparts *Keep arms straight (20s each side) *Squeeze and hold for 2s *3B’s *Stand on 1 leg for added instability, can also add disc or Bosu <–> Prone Butt Pincher *On stomach with knees open as wide as possible and bottom of feet pressing into each other *Lift thighs up, squeeze butt and hold for 3s *Toes to nose
4. TRX Overhead Back Extension *3B’s *Shoudlers Back & Down *Hinge from hips *Arms straight *Squeeze butt at top of movement http://www.youtube.com/watch?v=7i80XLSQ6Jc <–> Jumping Jacks on Gliders *3B’s *Shoulders Back & Down
*Additional cardio if time
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
