Group Fitness Training San Carlos Boot Camp 2/12/15: “ I Am A Priority Transformation” Challenge T-73 Days: Core – Cardio Belly Buster
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 and assign campers stations for the WOD. After review boot campers immediately transition to Cardio for 3 minutes and then the WOD. They can get water at any time on their own.
Phase 4: Cardio: 3 min
CORE: Alternate the 12 exercises (6 Stations) two at a time for 3-4 Rounds for 40s in a circuit (rest 15 s in between)
- Kneeling Bosu Ropeflex *Get as close to ropeflex as possible and pull & rotate quickly- fast hands *Get some rotation in core *3B’s *Shoulders back & down
2. Kneeling Bosu MB Wall Chest Pass (20s) and MB Wall Trunk Rotation (face wall) *Move from core *3B’s *Shoulders back & down
3. Glider Body Saw *Keep Butt Down *Shift weight forward and back *3 B’s- stay tight *Perform on hands or elbows *Shoulders back & down *Ascend with 1 leg or descend with Plank
4. Glider Standing Jumping Jacks *3 B’s- Stay tight *Shoulders back & down *Hold on as needed
- Speed Ladder-Forward Icky Shuffle (20s leading with each foot) *Relax heels *2B’s *Use Ring if lacking space and make up a different pattern
- Speed Ladder-Backwards Icky Shuffle (20s leading with each foot) *Relax heels *2B’s *Use Ring if lacking space and make up a different pattern
7. TRX Pike *Keep 3B’s *Stay tight *Head up, chest up, shoulders back & down *Even if they don’t transition fast enough 30s is fine for this exercise
8. TRX Leg Curls-alt legs *Hips Up Toes up *Keep core/hips stable *Even if they don’t transition fast enough 30s is fine for this exercise
9. Ring: In-In-Out Out *Relax heels (20s leading with each foot) *Relax heels *2B’s
10. Ring: Hop Scotch *Relax heels (alt foot each time) *Relax heels *2B’s
- Swiss Ball Russian Twists *Rotate from core *Squeeze palms together to engage core *Keep hips up and level *Squeeze butt
- Swiss Ball Lower Ab March *March slowly to attain balance *Back should be supported *Walk back to make harder *Extend arms overhead- elbows to ears *Tuck chin *Maintain belly & bladder engagement *Crunch higher to increase intensity *3 B’s- Stay tight *Shoulders back & down
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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