Boot Camp Fitness San Carlos 7/10/12- Summer Core – Cardio Minimal Equipment Workout!

Boot Camp Fitness San Carlos 7/10/12- Summer Core – Cardio Minimal Equipment 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
Walk/Jog- 3 min *Stay aerobic
WOD: Perform the following exercises in a circuit as a group for 3 rounds (grab a weight for each person). Each exercise should be done for 40s with 10s rest except for the get ups & planks.
1. Description: Get Up (3 Reps Only) *Everyone has a weight *Lock
2. Plank with alt. elbow lift (30s) à Plank with alt. foot lift (30s) àPlank with opp. elbow & foot lift (30s) (90s Total) *Wide feet
3. Seated Russian Twist with Weight (40s)*Rotate Torso RT- LT with Arms Extended as Tolerated *Feet off ground if tolerated *Shoulders back & down
4. Kneeling Side Bend with Weight On Head (40s) *Squeeze Shoulder Blades
5. Supine Chops with Weight (40s) *Chop Right -Center- Left
6. One Leg Bridge Hold with Leg Cross Over (20s Each Side) *Toes up *Hips level
7. Supine Lower Ab Pike (40s) *Knees up and crunch at same timeà extend legs and crunch higherà reverse and repeat*Hands under tailbone *Tongue on roof of mouth
8. Prone Flutter Kicks (40s)
9. Mirror Partner Balance (20s Each Foot) *Each partner leads for 20s
*Finish with walk/jog after all 3 rounds are complete
Circle Time-Cool Down Stretches: 5 min
If you can’t see the video above go to: Boot Camp BLOG
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