Personal Training San Carlos 11/13/12- 16 Day Sexy Slim Core – Cardio Workout‏

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Personal Training San Carlos 11/13/12-  16 Day Sexy Slim 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

Phase 2: Group Core- Perform the following for 2 Sets

1. Quadruped with opposite Arm & Leg 5x 10s Hold *Lock
2. Bridge with Opposite Arm & Leg 5x 10s Hold *Hips Up & Level *Shoulder blades off ground

Phase 3: None

*Set Gym Boss or Interval App to: 50s work time, 15s rest, 6 Sets

Core-Cardio Circuit: 50s each x3 Rounds. Perform Obstacle Course after each round.

1.      Prone Reverse Hyperextensions with AB/AD *Find somewhere to hang legs over *Hold at top of  movement for 2s and then do AB/AB

2.      Plate or SB Standing Side Bend *Elbows open *Make sure 3 B’s are engaged (25s each)

3.      Stationary Side Step with Band-Bent & Straight Legs (25s each)

4.      Swiss Ball Lower Ab Curl with Ball *Hold Something For An Anchor or Just Keep Arms in Air

5.      Band Kneeling Wood Chops *High to Low (25s each) *Rotate from core

6.      Hand Plank with Groin *On hand if possible, elbow as needed *Top leg is doing all of the work, spot with bottom leg *Shoulders back & down *Modify with side plank (25s Each Side)

Obstacle Course: 3 Laps *Stay Aerobic

• Repeat above 2 more times

Circle Time-Cool Down Stretches: 5 min

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