Personal Trainer San Mateo Boot Camp 1/10/15: New Year New You- Body Weight 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: None
Phase 3: None
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 4 sets
Core Workout: Perform the following exercises in a group circuit for 40s and then perform the cardio. Rest approx. 30s after each round and perform 4 rounds. Bring the energy. Music turned up J
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Plank with Hand-Hand-Elbow-Elbow (20s leading with each hand) *Hand should go under shoulder for best angle *3B’s *Knees off ground for the advanced *Shoulders Back & Down
2. Prone Butt Pincher *Lift thighs and hold for 4s *2B’s *Look down *Wide knees *Bottoms of feet together
3. Supine Lower Abdominal Corkscrew (20s legs go clockwise & 20s legs go counter-clockwise) *3B’s *Crunch up to increase intensity *Look down
4. Supine Bridge with Opp. Arm & Leg (20s Hold Each Side ) *Toes Up *3B’s *Knees together *Keep hips up and level *Shoulder blades off the ground
5. Supine 1 Leg V-Up *Alt. Leg each rep *Tounge on roof of mouth *3B’s *Look at abdomen
6. Supine Trunk Rotation Hold with Leg Extension *Rotate knees right to left *Attempt to extend legs when in rotation to one side for 2-5 s *3B’s
7. Side Plank Hip Drop on Hand (20s each side) *Lock *3B’s *Shoulders Back & Down *Squeeze shoulder blades *Look straight *Modify with elbow
8. Lateral Ape: http://www.youtube.com/watch?v=6wJgH_Ckmbs (20s each side) *Sit in full squat–>reach with straight arms and jump to side* *Sit back into heels after each jump 2B’s * Lock shoulders back & down
9. Cardio in place – Coach picks a new move every 30s (2 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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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
See my daily blog here: https://brienshamp.com/blog
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