Gym Boot Camp Belmont 5/13/14- Body Weight Flat Abs Core – Cardio Workout

Gym Boot Camp Belmont 5/13/14- Body Weight Flat Abs 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

Review group workout.

Phase 2: None

Phase 3: None

*Set Gym Boss or Interval App to: 40s work time, 10s rest, 4 sets

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

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

We will be doing 2 min of cardio followed by 4 core exercises and again for another set a cardio & core exercises for 4 rounds.

Perform the following core/cardio workout in a GROUP.  All core exercises are 40s each. There should be a quick transition as a group (10s) between exercises. *Take out some Gliders and MB’s so the group make things harder as needed    Walk/Jog/Obstacles: 2 Min

2.    Supine Lower Ab 2 Leg Corkscrew (20s clockwise & 20s counter-clockwise with both legs) switch *3B’s- especially imprint of spine *Look at abdomen *Lower legs to increase intensity

3.    Bridge Hold with Straight Leg Raise (20s Each Side) *Bring leg up and down with straight leg  *Keep hips up and stable *2B’s *To make harder, place MB/foam roll under arch of foot *Toes flexed *Hips level *Toes Up *2B’s

4.    Body Saw Plank *Shift weight front to back *Feet together *To make harder stack one leg on top of the other or put foot/feet on Glider *Squeeze butt *3 B’s

5.    Seated Russian Twist with Bicycle *Extend arms *Sit on sit bones *Feet off ground as tolerated *To make harder use a MB *Shoulders back & down

6.    Walk/Jog/Obstacles: 2 Min

7.    Toe Touch with Straight Legs *To make harder use a MB *Attempt to touch toes *Look at abdomen *Tongue on roof *Chin tucked *3B’s

8.    Modified Superman *Start with arms overhead *Drive elbows back & down *Chest up (Hold 5s) *Legs straight

9.    Side Plank on Hand (20s Hold Each Side) *3B’s *To make harder lift top leg up & down *Modify as Needed *Shoulders back & down *Squeeze shoulder blades

10.  Supine Jack-Knife (20s Each Side) *3B’s *Extend one leg out and bring one knee up to order 50mg viagra 90 degrees of flexion *Lift upper body into crunch for 20s each side *Tongue on roof   *Look at abdomen *Hands on side of head- avoid pulling neck

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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