Fitness Classes Burlingame 7/9/13: Flatten the Muffin Top with this Core – Cardio Workout

Fitness Classes Burlingame 7/9/13: Flatten the Muffin Top with this 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: Nonehttps://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gif

Phase 3: Obstacle course (5 min)

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

*Set Gym Boss or Interval App to: 40s work time, 10s rest, 8 sets

Alternate the following 8 core-cardio exercises two at a time for 40s each in circuit for 4 rounds with 10s transition time.

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

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

1.     Partner Supine Lower Ab Curl or Straight Leg Pelvic Lift *Partners stabilize arms *3B’s *Perform outside at studio

2.     MB Partner Lateral Shuffle Drill  *Both partners move right to left approx. 5 yards  passing ball to each other *Relax heels *Perform outside at studio

3.     Partner Sit Up *Partners touch hands  at the top of sit-up *Keep tension on core by not going up all the way *Wide feet *Digg heels *3B’s

4.     Bear Crawl*Opp. arm and leg *Stay low *Campers go forward and back *3B’s

5.     Partner Push-Up Hold with Opp. Hand Touch  *Keep Core Tight *Lock Shoulders Back & Down *Butt Down *Wide feet *3B’s

6.     Partner Knee Slaps (20s each as the leader) *Goal is to slap partner’s knee *2B’s

7.     MB Kneeling Rotation (20s each side) *Facing each other *Extend arms as needed *Move from core *Shoulders back & down *3B’s

8.     MB Reaction Drill *Both partners react to wherever ball is passed from partner *Keep feet moving at all times *Stay in athletic position *2B’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.

Try Fitness Classes Burlingame for 3 Sessions for Only $29: www.BurlingameFit.com

 

Your friend & coach,

Brien

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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream  is to coach those who seek my help live their passions with happiness & love.

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Brien Shamp BS CSCS CMT CHEK NLC II

Personal Trainer, Nutrition and Lifestyle Coach

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