Personal Fitness Training San Carlos Boot Camp 10/1/13- Lose the GUT Core – Cardio Workout

Personal Fitness Training San Carlos Boot Camp 10/1/13– Lose the GUT 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

*Coaches review WOD below during warm-up above.  After review immediately transition to WOD. Campers can get water at any time on their own.*Set Gym Boss or Interval App to: 40s work time, 5s rest, 3 sets

We will be doing 10 sets per round-2 walk/jog stations & 8 core movements for 40s each. Perform 3 rounds.  Perform the following workout as a big group.

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

1.     Walk/Jog- 2 min *Stay aerobic

2.     Lower AB Horizontal Scissors *Raise or lower the legs to increase or decrease intensity *3B’s *Count out loud as a group and bring the energy, i.e. 1-2-3–>, 1-2-3–>2, etc. *Crunch up to also make harder *Keep chin tucked

3.     Bridge with Leg Crossover *Keep hips up & level-place hands on hips for feedback *Toes lifted on both feet *Ankle crossed on opposite knee- get a good stretch *Get a good stretch in hip *Alt every 2 s *3B’s

4.     Plank Up-Downs – 20 s leading with each hand *Start on elbows – right handàright elbowàrepeat for 20s and switch to other side *3B’s *Go to knees as needed

5.     Prone Aquaman *Lift arms and legs off ground *Opp. Arm & Leg  *Controlled speed *Relax Shoulders *Elevate Chest to Drop Scapluas to Reduce UT Tension *2B’s

6.     Walk/Jog- 2 min *Stay aerobic

*Campers need partners

7.     MB Partner Kneeling Chest Pass *For 20s throw at chest –next 20s mix the ball up *3B’s

8.     MB Partner Kneeling Side Rotations – 20s each side *Partners face same direction for 20s and switch (side to side)  *Move from core *3B’s

9.     MB Partner Sit-Up Toss *Throw from chest or overhead – be careful of shoulder *3B’s

10. MB Partner Indian Fighting – 20s each side *Line up right ear to ear with right hand on the ball for both partner – the goal is to get the ball away from partner and score a goal through partners legs- switch sides after 20s *Legs should be wide *Plank position *Make sure each person has their hand under their shoulder – they will end up extending their arm if not cued properly **3B’s

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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