Group Fitness Training Burlingame Boot Camp 4/7/15: I Am A Priority Challenge T- 20: Core-Cardio Workout‏

Group Fitness Training Burlingame Boot Camp 4/7/15: I Am A Priority Challenge T- 20: Core-Cardio 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: Review workout below and assign groups of 4 per for each of the exercise pairs below.

*Set Gym Boss or Interval App to: 30s work time, 15s rest, 4 sets

*Be quick with warm-up

Alternate the following core-cardio exercises two at a time for 4 rounds. 30s intervals with 15s rest. It will take 15s to transition the TRX movements.

1. TRX Pike *3B’s *Shoulders Back & Down
2. TRX Leg Curls *3B’s *Keep hips up *If more than 24 people use Swiss Ball or Gliders (if you only have 4 trx’s)
3. Battle Ropes: Triceps Kickbacks *Get full extension of elbow  *Keep elbows by sides *Hinge from hips *2B’s *If more than 24 people only go 15s and jog in place for 20s (if you only have 4 ropes)
4. Battle Ropes: Egg Beaters *Keep elbows by sides *2B’s *If more than 24 people only go 20s and jog in place for 20s (if you only have 4 ropes)
5. Ring-In-In-Out-Out (15s leading with each foot) *Relax heels
6. Ring-Fwd-Back-Fwd-back (15s leading with each foot) *Relax heels
7. Plank *3B’s
8. Plank *3B’s
9. Swiss Ball Russian Twists *Hips up *3B’s *Rotate from core
10. Swiss Ball Oblique Crunches *3B’s *Look at abdomen *Tongue on roof of mouth
11. Jump Rope: Side to Side Jumps *Relax heels
12. Jump Rope: Out-In Pattern (like jumping jack) *Relax heels