Belmont Trainer Workout 7/23/13: Core – Cardio Flat Abs Workout

Belmont Trainer Workout 7/23/13: Core – Cardio Flat Abs 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

*Reivew exercises below in warm-up and assign groups. Quick transition to wod below. Alternate the following core-cardio exercises two at a time for 4 rounds for 40s each with 15 rest in between and then perform next two movements until complete:

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt *2B’s= Draw in belly towards spine & engage bladder muscles

1.     Crunch with Corkscrew (20s Each Direction) *Support head as needed *3B’s *Extend legs and crunch to make harder *Look at abdomen

2.     MB Partner Lateral Shuffle (20 s each side) *Keep feet from touching *Stay low *Relax heels

3.     TRX: Y & T *Relax shoulders *Shoulders back & down *Squeeze shoulder blades and hold at end ROM for 2s *One foot forward, on foot back- use legs to spot *3B’s

4.     Jog in place (preferably in soft mat) *Relax heels

5.     Swiss Ball:  Bridge with Push-Pull *Keep hips up and push right arm up to ceiling while at the same time rolling onto left shoulder and pull back- alt. sides *Hold at end rom for 1s *3B’s

6.    Ladder: In-In-Out-Out (Forwards & Backwards) (20 s each movement) *Relax heels

7.     SB/MB Sit-Up Pull-Over *Be careful of shoulder for those with issues – start at chest as needed *2B’s

8.     Battle Ropes: Underhand Grip Egg Beaters (20s) *Forward-Back Jacks (20s)  *3B’s

Obstacle Course 2 min after each round

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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