Boot Camp Fitness San Carlos 8/9/12- Core – Cardio Circuit
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: 50s work time, 10s rest, 6 sets
Complete the following 6 exercises in a circuit for 3 rounds. and then perform cardio. (10s transition).
Complete the following 6 exercises in a circuit for 3 rounds. and then perform cardio. (10s transition).
1. Lower Ab Pelvic Lift *Legs straight *Curl pelvis *3 B’s *Drive heels to sky *Relax neck
2. Ropes: Egg Beaters & Snakes (25s each) *Athletic position *Hinge from hip
3. Glider Plank Hip Ab/Ad *Stay tight *Elbows in
4. Swiss Ball Russian Twist *MB or DB in hands *keep hips up & level *Rotate from core
5. SB Supine Sit Up *Start bag at chest or in extended chest press position as shown in video *Finish with elbows to ears
6. Band Reverse Flys on 1 Foot (25s each) *Squeeze shoulder blades *Relax neck
*After each round do 3 min of cardio- goal is not to go out of breath
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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