Personal Trainer San Mateo Boot Camp 1/10/15: New Year New You- Body Weight Core – Cardio Workout!

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 musclesDescription:

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:  (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

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