Boot Camp Fitness San Carlos 6/19/12- “21 Day Bikini Body 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, 12 total sets for Phases 2 & 3
Phase 2: None
Phase 3: Obstacle Course (2 Min)
*Set Gym Boss or Interval App to: 40s work time, 5s 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 5s transition time between exercises.
Group I: MB Kneeling Wall Side To Side Rotations *Hit the wall as hard as possible with MB *Face the wall and alt sides each rep *Arms straight Glider/TRX Prone Pendalum *Elbows or Hands *Lock
*Perform obstacle course after all 4 sets are complete for 2 min
Group II: Matt/Bench/Gymnastic Horse Prone Flutter Kicks *Hip Extension *Legs Straight *Toes Flexed Supine Crunch Hip Opener *While performing crunch straight up, open legs to sides. *Start with feet together, legs extended *Reach as high as possible *Perform obstacle course after all 4 sets are complete for 2 min
Group III: Prone Prisoner Cobra Hold * Lock Shoulders Back & Down Swiss Ball Lower Ab Curl
*Perform obstacle course after all 4 sets are complete for 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
650-654-4604
