Boot Camp Fitness San Carlos 7/3/12- Week 3: 21 Day Bikini Body Core – Cardio Workout!
Warm-Up: Floor Stretches (5 min) & Review of 3 Part Breathing & Abdominal Drawing In Maneuver
Phase 2: None
Phase 3: None
Walk/Jog- 3 min *Stay aerobic
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 4 sets
Perform the following exercises for 40s in a circuit as a group. Rest 10s between each exercise. Perform 4 rounds. Rest 30s after each round after the cardio.
1. Body Plank Saw Pg. 45 *3 B’s *Look down and keep shoulders back & down *Keep plank- shift weight forward & back
2. Sea Turtles (Pg 42) *Look down and keep shoulders back & down
3. Supine Lower AB Ice Cream Scoops *3 B’s *Knees & hips flexed at 90–>Straighten legs as you scoop towards the ground and keep legs straight as you perform leg raise to the ceiling–> lift of pelvis at end range of motion to start back at 90 for knee & hip flexion –>repeat
4. Supine Side Crunch *Crunch up and reach side to side *Palms up *Exhale with crunch
5. Supine Jack Knife (20s each side) Pg. 35 *Tonue on roof of mouth *Look at legs, not at ceiling
6. Elbow Side Plank with Hip Drop *On hand for advanced *Shoulders back & down *Head & eyes straight
7. Quadruped Butt Blaster (20s each leg) *On all 4’s *Extend leg straight out and bring leg up & down
*Perform Walk/Jog- 3 min after each rotation above*Stay aerobic
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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