Boot Camp Fitness San Carlos 10/18/12- 75 Day Holiday Transformation Challenge Core – Cardio Workout!

Boot Camp Fitness San Carlos 10/18/12- 75 Day Holiday Transformation Challenge 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: 50s work time, 15s rest, 3-4 sets

Perform the following exercises for 50s as fast or as challenging as possible with good form for 3-4 Rounds.

Perform the following core workout in a circuit for 3-4 sets. All core exercises are 50s each. There should be a quick transition as a group (15s) between exercises.

1. Donkey Kick with Opp. Arm Lift (25s Each)

2. SB/Plate Standing Reverse Chops (Low to High) (25s Each Side) *With Pivot of Feet

3. Bosu Crunches

4. Side Elbow Plank Hip Drop (25s Each Side) *Feet on Mat

5. MB Standing Wood Chop (High to Low) (25s Each Side) *Stop diagonal pattern as quick as possible at knee to work on deceleration

6. Kneeling Battle Rope Rotations (25s each) *Can share rope

7. Supine Reverse Swiss Ball Crunches *Ball Under Knees *Hands to sides or behind head *Lift Pelvis


*Run/Walk After Circuit Above Outside: 5-10 Min

Circle Time-Cool Down Stretches: 5 min

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Please add your comments below on the workout.

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