Boot Camp San Mateo Pilates 7/31/14: Flatten Your Abs Core – Cardio Workout

Boot Camp San Mateo Pilates 7/31/14: Flatten Your 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

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phases 2

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

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

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

1.    Side Lying Hip AD (RT Leg) *On side, bring bottom leg up & down *3B’s

2.    Side Lying Hip AD (LT Leg) *On side, bring bottom leg up & down *3B’s

3.    Plank-Side Plank Combo *Elbow under shoulder *3B’s *Cross-over leg as needed for side plank *Butt down *Hand on top hip and squeeze shoulder blades with side plank

Phase 3: Cardio (3 Min)

*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After review 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

Perform the following core-cardio exercises below two at a time until all 4 sets are complete. Perform for 40s each for 4 rounds with 10s transition time between exercises.

 Group I: MB Wall Sit Up (just tap wall if not concrete) *Dig heels into ground *3B’s *Bring MB overhead to make harder *Tongue on roof  & Swiss Ball Lateral Ball Roll *Keep Hips Up *Shift Weight Right to Left *For those who can shift weight laterally to bring ball to elbow *Keep shoulders and hips from dipping *3B’s

Group II: Band Kneeling Diagonal Pull Aparts *Kneel on Bosu/Disc if you have them *Shoulders down & back *Squeeze Shoulder Blades *3B’s  *Arms Straight & MB Figure 8’s *Bring MB in 8 pattern through legs *Lengthened spine *2 B’s *Shoulders down & back

Group III: Lower Ab Pelvic Lift with Straight Legs *Hands behind head or by sides *Lift Pelvis *Control Down *3B’s *Tongue on Roof of Mouth-Relax neck & Prone Butt Pinchers  *Feet together *Knees open *Lift thighs

Finish with more cardio if time (3-5 Min)

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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