Gym Foster City Boot Camp 5/1/14- Get Hot 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: None
Phase 3: None
*Set Gym Boss or Interval App to: 40s work time, 15s rest, 3-4 sets
Alternate the following 8 exercises two at a time for 40s as fast or as challenging as possible with good form for 4 Rounds. Group the campers into 4 per group-many of the exercises are partner related.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. TRX Plank Lateral Swing *3B’s *Swing legs right to left *On elbows *Stay tight
2. Line Drill: In-In-Out-Out-20s leading with each foot *Start with feet straddling lineàtwo feet inàtwo feet out *Relax heels
3. Pass & Follow *3 cones in triangle – 4 people per triangle *Keep fingers open *3 of the campers each stand by their cone with the extra person behind the person with the ball *Camper 1 at cone 1 passes ball to camper 2 and runs to cone 2àcamper 2 passes ball to camper 3 and runs to cone 3. Camper 3 passes ball to camper 4 who is now at cone 1 and camper 3 runs to cone 1. The process continues over and over J
4. Supine Lower Ab Partner Curl with MB Btw Ankles & Hamstrings *3 B’s *Both partners are lying on their backs grabbing each other’s elbows as anchorsà curl pelvis off ground *Keep shoulders on the ground *Move from core
5. MB Partner Russian Twist (Increase Rotations Each Side Up to 40s) with Sit Up *3B’s *Sit-upàrotate right to left 1x and pass ball to partneràpartner repeatsà2nd round add to rotations right to left, pass ballàpartner repeatsàadd 3 rotations, etc. *Lift feet off ground to increase intensity
6. Tennis Ball Reaction Drill *Both partners react to the ball- challenge your partner *Keep feet moving for both partners *Relax heels
7. Ropes: Lateral Step with Chop- 20s each *2B’s *Lateral step àslam into ground *Move from core *Studio @ 8:30 am: MB Slam Right to Left – follow through *Use whole body
8. MB Partner Superman Roll or Toss *Relax Shoulders *Shoulders back & down *Arms, legs and torso up
*Run/Walk: 5 Min if time permits after workout
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.
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Your friend & coach,
Brien
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