Fitness Classes Burlingame 7/2/13: Core – Cardio Fat Loss Workout

Fitness Classes Burlingame 7/2/13: Core – Cardio Fat Loss 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: Team Dynamic Warm-Up 2x Each At Aerobic Intensity (Approx. 6 min):

1. Jog

2. Backpedal

3. Weave

4. Zig Zag

5. Lateral Shuffle

6. Carioca

7. Skips

8. Lateral Shuffle with Cross –Over Skip (Trail leg)

9. Liners *Stay aerobic

*Review WOD below and assign campers stations for the WOD below. Immediately transition to WOD. They can get water at any time on their own.

Perform and alternate the following exercises two at a time for 40s each for 3 rounds until complete (10-20s rest):

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

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

Group 1:

1. Band Standing Wood Chops (20s each side) *High to low *Rotate from core *2B’s *Studio: Can use Rip Trainer

2. Plate/MB/SB Kneeling Reverse Chops (20s each side) *Low to high *Rotate from core *2B’s

Group 2:

3.  One Leg Bridges (20s each side) *Keep hips level *Toes up *3B’s

4.  Bosu/Disc Oblique Crunches *3B’s *Rotate from core

Group 3:

5.  Superman Fly Hold *Start with arms to sides on ground (shoulders relaxed) and lift up with palms down-squeeze shoulder blades for 40s. *Lift legs also

6.  Glider Prone Plank Groin *3B’s *Legs AB/AD *On elbows

Group 4:

7. Swiss Ball Kneeling Balance *Hold wall as needed *3B’s

8. Band Standing Walking Side Step (20s each side) 3B’s *Straight legs

*Additional Cardio If Time

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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