Group Fitness Training San Carlos Boot Camp 1/31/15: “ I Am A Priority Transformation” Challenge T-85 Days: Saturday Core – Cardio Workout
Similar Workout: https://brienshamp.com/2013/06/24/personal-training-burlingame-61813-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)
Phase 3: Review WOD below
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. 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: 50s work time, 15s rest, 4 sets
Alternate the following 8 exercises 2 at a time for 4 rounds for 50s each. 15s transition between exercises:
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Hanging Abdominal Curl *Modify with Supine Lower Curl with ball between hams & heels *3B’s *Relax neck
2. TRX Rip Knee Striker Row: https://www.youtube.com/watch?v=eKHqXKn7TR4 *1:00 (20s each side) *Progress from stationary- -> slow–>fgast as tolerated *3B’s
3. Glider Elbow Plank Hip AB/AD *Feet on Gliders *Shoulders back & down *3B’s
4. Prone Prisoner Superman with Flutter Kicks *Lift chest and legs up as high as possible-alt. right and left legs *2B’s
5. Bosu Oblique Crunches *Alt. sides *Get stretch in abs as you go down *Tongue on roof of mouth *Wide feet *Look down *3B’s *Keep tension on abs- avoid going too high
6. Band Stationary Side Steps (straight legs) *Step right –> left–>repeat *Band around ankles *Shoulders back & down *3B’s
7. Battle Ropes- Kneeling Egg Beaters & Slams (20s each) *Keep elbows in with beaters *Shoulders back & down *3B’s
8. Swiss Ball with March *Head and shoulders on ball *Keep bridge with hips up *Alternate march as tolerated *3B’s *Feet together *Keep hips level
*Finish with cardio if time
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge. Sign up for the 2015 “I Am A Priority Transformation Challenge” : https://brienshamp.com/programs/transformation-challenge/
Your friend & coach,
Brien
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