Personal Training Belmont 11/20/12- 16 Day Sexy Slim Core – Cardio Workout

Personal Training Belmont 11/20/12-  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: Review of 7 core exercises below

Phase 3: Obstacle Course Run/Walk (5 min)

Perform the following exercises below in order (Perform in Group). This is a ladder workout that ascends & descends in volume. We are only doing 7 core exercises.

• 10 Lower Ab Knee Raises *Lift Knees Up – Elevate Tailbone Off Ground *Prisoner position *Use Hands to Sides As Needed *Wide Knees
• 10 Bicycle Crunches *Increase height of legs to make easier *10 Each
• 10 Body Saws (Push-Up Position) Pg. 45 Complete Boot Camp Exercise Technique Manual
• 10 V-ups or Toe Touches Pg. 43 Complete Boot Camp Exercise Technique Manual *Increase height of legs to make easier
• 10 Snow Angels/Plank Jacks (On Elbows) Pg. 58 Complete Boot Camp Exercise Technique Manual
• 10 Cobras *Hold 2 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
• 10 Rocking Bridges *Get hips up as high as possible *Rotate hands as needed for wrist comfort *Open pecs and get a good stretch

Rest 30s

• 15 Lower Ab Knee Raises
• 15 Bicycle Crunches
• 15 Body Saws
• 15 V-ups or Toe Touches
• 15 Snow Angels/Plank Jacks
• 15 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
• 15 Rocking Bridges

Rest 30s

• 20 Lower Ab Knee Raises
• 20 Bicycle Crunches
• 20 Body Saws
• 20 V-ups or Toe Touches
• 20 Snow Angels/Plank Jacks
• 20 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
• 20 Rocking Bridges

Rest 30s

• 20 Lower Ab Knee Raises
• 20 Bicycle Crunches
• 20 Body Saws
• 20 V-ups or Toe Touches
• 20 Snow Angels/Plank Jacks
• 20 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
• 20 Rocking Bridges

Rest 30s

• 15 Lower Ab Knee Raises
• 15 Bicycle Crunches
• 15 Body Saws
• 15 V-ups or Toe Touches
• 15 Snow Angels/Plank Jacks
• 15 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
• 15 Rocking Bridges

Rest 30s

• 10 Lower Ab Knee Raises
• 10 Bicycle Crunches *Increase height of legs to make easier
• 10 Body Saws (Push-Up Position) Pg. 45 Complete Boot Camp Exercise Technique Manual
• 10 V-ups or Toe Touches Pg. 43 Complete Boot Camp Exercise Technique Manual *Increase height of legs to make easier
• 10 Snow Angels/Plank Jacks (On Elbows) Pg. 58 Complete Boot Camp Exercise Technique Manual
• 10 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only & Thumbs Up
• 10 Rocking Bridges

Finisher: Obstacle Course if time (5 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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