Gym Foster City Boot Camp 5/6/14- Core – Cardio Workout Fat Loss Session!

Gym Foster City Boot Camp 5/6/14- Core – Cardio Workout Fat Loss Session!

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

*Review WOD and assign groups. Quick transition. *Set Gym Boss or Interval App to: 50s work time, 15s rest, 4 sets *3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt *2B’s= Draw in belly towards spine & engage bladder muscles

Core Cardio Workout: Alternate the following 8 exercises two at a time for 4rounds and then move on to next two movements.

Perform for 50s each and rest for 15s between exercises.  

1.     MB Partner Lateral Shuffle (25 s each side) *Keep hands open and extend arms in front of chest *Partners need to get out of corners quickly *Relax heels *2B’s

2.     Crunch with Corkscrew (25s Each Direction) *Legs move in circle outwards (25s) & inwards (25s) *Crunch position to or lower legs make harder *Look at abdomen *Hands under tailbone *Tongue on roof of mouth *3B’s

3.     Battle Ropes: Semi Circle with Underhand Grip Unilateral Wave (25s) & Semi Circle Agility Movement (no rope) (25s) *Stay low and hinge from hip *Heels barely off ground

4.     Parallel Bar Lower Ab Curl *Hold Triceps Ext at top of dip movement for those that can and perform curl up *Elbows in *Modify with Supine Lower Abs as needed  *3B’s *Studio: Use Equalizer

5.     Jump Rope *Relax heels *3B’s

6.     Swiss Ball: Bridge with Push-Pull (One arm pulls while the other pushes-camper will end up on each shoulder) *Keep bridge *Can use db to make harder

7.     TRX: Y & T *One foot forward, one foot back or Band 3 Way Pull-Aparts on 1 Foot (25s each foot) *Lock shoulders *Squeeze and hold for 2 s

8.     Jog in Place

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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