Boot Camp Fitness Redwood City 5/29/12- Burn The Body Fat with this Core Cardio Workout

Boot Camp Fitness Redwood City 5/29/12-  Burn The Body Fat with this 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 (2 min)

Phase 2: None

Phase 3: Cardio Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30) *Keep core engagement above. Toes up landing on ball of foot for all movements below.

1.     High Knees

2.     Butt Kicks

3.     Front to Back Jacks 

*Set Gym Boss or Interval App to: 40s work time, 10s rest, 8 sets

Perform the following core-cardio exercises in a circuit as a group (in a circle) for 40s each in circuit for 3-4 rounds with 10s transition time. Perform cardio movements inside or outside circle of mats.

1. Partner Sit Up *Partners touch hands  at the top of sit-up *Keep tension on core by not going up all the way

2. Bear Crawl*Opp. arm and leg *Stay low *Campers go forward and back on Coach’s call

3. Partner Push-Up Hold with Opp. Hand Touch  *Keep Core Tight *Lock Shoulders Back & Down *Butt Down

4. Partner Knee Slaps (20s each as the leader) *Goal is to slap partner’s knee

5. Partner Lower Ab Curl or Straight Leg Pelvic Lift *Partners stabilize arms

6. MB Partner Lateral Shuffle Drill  *Both partners move right to left approx. 5 yards  passing ball to each other *Relax heels

7. MB Kneeling Rotation (20s each side) *Facing each other *Extend arms as needed

8. MB Reaction Drill *Both partners react to wherever ball is passed from partner *Keep feet moving at all times

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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