Boot Camp Fitness San Mateo 10/16/12- 75 Day Holiday Transformation Challenge-Day 9: Core – Cardio Workout!


Boot Camp Fitness San Mateo 10/16/12- 75 Day Holiday Transformation Challenge-Day 9:  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: Obstacle course: 5 min

*Set Gym Boss or Interval App to: 50s work time, 10s rest, 3-4 sets

Core Cardio Workout: Perform the following 7 exercises in a circuit for  3-4rounds for 50s each and rest for 10s between exercises.  


1.      MB Partner Lateral Shuffle (25 s each side) *Keep hands open in front of chest

2.      Crunch with Corkscrew (25s Each Direction) *Legs move in circle outwards (25s) & inwards (25s) *crunch position

3.      Jump Rope *Relax heels

4.      Parallel Bar Lower Ab Curl *Hold Triceps Ext at top of dip movement for those that can and perform curl up *Supine Lower Abs as needed

5.      TRX: Y &T or Band 3 Way Pull-Aparts on 1 Foot (25s each foot) *Lock shoulders

6.      Battle Ropes: Semi Circle with Underhand Grip Unilateral Wave (25s) & Semi Circle Agility Movement (25s) *Stay low and hinge from hip *Heels barely off ground

7.      Swiss Ball: Bridge with Push-Pull (One arm pulls while the other pushes-camper will end up on each shoulder) *Keep bridge


Circle Time-Cool Down Stretches: 5 min

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