Boot Camp Burlingame Personal Trainer 12/2/14: Holiday Transformation Day 56: Core-Cardio Workout

Boot Camp Burlingame Personal Trainer 12/2/14: Holiday Transformation Day 56: 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 &3: Review workout below and assign groups of 4 per for each of the 7 stations below. For more than 28 people add x bikes.

*Set Gym Boss or Interval App to: 40s work time, 20s rest, 3 sets *This workout will take 42 min so be quick with warm-up

Alternate the following 7 core-cardio stations two at a time for 3 rounds. 40s intervals with 20s rest. It will take 15-20s to transition the TRX movements. Tell the group to keep their feet moving while they wait for the TRX.

  1. Standing Side Step with Band *Straight legs *3B’s *Keep hips square
  2. Monster Walk *Fwd & Back *Stationary *Stay low *3B’s *Keep hips square
  3. Ring-Icky Shuffle (20s leading with each foot) *In-In-Out Pattern *Relax heels
  4. Ring-Hop Scotch with One Foot Hop in Center (20s leading with each foot) *Straddle ring to start *Relax heels
  5. Supine Lower Ab Pelvic Lift *Lift pelvis with straight legs *Control down *Anchor something overhead or hands under tailbone *3B’s
  6. MB Seated Figure 8’s *Sit tall and bring ball in 8 pattern through legs *2Bs *Rest and grab knees to chest if back becomes fatigued
  7. Battle Ropes: Double Wave*2B’s *Hinge from hips *Jog when tired
  8. Battle Ropes: Egg Beaters-externally rotate *2B’s *Hinge from hips
  9. TRX JackKnife *3B’s *Shoulders Back & Down *Bent knees
  10. TRX Leg Curls *3B’s *Bring hips up & down to make easier
  11. Swiss Ball MB Russian Twists *Hips up *3B’s *Rotate from core
  12. Swiss Ball Oblique Crunches *3B’s *Look at abdomen *Tongue on roof of mouth
  13. Jump Rope *Relax heels
  14. Jump Rope- Heel/Toe *Relax heels

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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