Boot Camp Fitness San Carlos 8/14/12- Core – Cardio Fun To Flatten Your Belly
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
Cardio: Jog/Walk: 3 min
CORE: Perform 3 Rounds for 40s in a circuit (rest 10 s in between)
1. Plate/SB Standing Side Bend (20 s each side) *Lock Shoulders back & down 8Squeeze shoulder blades *Keep 3B’s
2. SB/MB/Plate Kneeling Reverse Wood Chops with Pivot (20s each side) *Lock shoulders back & down
3. MB Sit Up Partner Toss *Wide feet *Dig heels
4. Alternating Reverse Hyperextension *Alt one leg at a time
5. Lower Ab Curl * Pull Up Hang or Swiss Ball Lower Abdominal Hold or *Elbows to Ears *Crunch up to contract abs even more *Swiss ball is supporting lower back
6. Walking Side Step with Band-Straight Legs (20s each direction)
7. Glider Roll-Out *Move from hip
*After all 7 exercises are complete perform the following ladder exercises (Relax Heels):
Round 1:
In-In-Out-Out (Fwd)-2 leading with each foot
In-In-Out-Out (Fwd-Skip One)-2 leading with each foot
In-In-Out-Out (Back)- 2 leading with each foot
Round 2:
Wide Skip-2 leading with each foot
Hop Scotch-2
Round 3:
Hop Scotch with 1 Foot In-2 leading with each foot
Run Through for Speed-2 leading with each foot
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
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