Personal Trainer San Mateo Boot Camp 1/6/15: New Year New You – 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: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Plank-Side Plank Combo (RT Side)*Turn forearm towards right side and then go into side plank *3B’s *Head back *Lock shoulders back & down
2. Plank-Side Plank Combo (LT Side)*Turn forearm towards left side and then go into side plank *3B’s *Head back *Lock shoulders back & down
3. Sit Up with Overhead Reach *2B’s *Lying supine with arms overhead –> sit up and reach towards ceiling with arms straight (elbows to ears) *Wide feet- heels digging into ground with toes up *Look at abdomen *Tongue on roof of mouth
Phase 3: Review of 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: 1 min work time, 15 rest, 4 sets, 30s transition
Alternate the following exercises two at a time for 60s each for 4 sets (15s transition time) then transition to next two movements.
1. Glider Mountain Climbers (30s) and Glider Standing Hip AB/AD (need to hold onto something) or Glider Jumping Jacks (30s) *Keep Core Tight *3 B’s
2. MB Sit Up Toss to Partner (30s each) *Quick Transition *Partner does a semi-circles while passing back the ball *2B’s *Wide feet- heels digging into ground with toes up *Look at abdomen *Tongue on roof of mouth
3. Supine Russian Twists *MB btw knees *Anchor with arms- palms down *Extend knees to make harder *Rotate from core *3 B’s
4. TRX Side Lying Groin Plank (30s each side) *Remove bottom leg so top leg does all the work *Place top leg in TRX *Keep hips stacked *Place bottom leg on ground to make easier *Keep core tight *Lock shoulders back & down- squeeze shoulder blades
5. Battle Ropes: Underhand Grip Egg Beaters (30s) & T (30s) *Do your best to keep arms straight and bring out to sides *Hinge from hip *Lock shoulders back & down *2B’s
6. Swiss Ball Prisoner Cobra (Hold 5s) *Wide feet – walk as far forward as possible *Look straight to increase curve of neck *Lock shoulders back & down-Squeeze *2 B’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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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
See my daily blog here: https://brienshamp.com/blog
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