Personal Training Menlo Park 11/29/12: Core – Cardio Workout‏

Personal Training Menlo Park 11/29/12: 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: Perform the following exercises in a circuit for 1 minute each with minimal rest in between for 2 rounds:

1.     Lower Abdominal Vertical Scissors *Keep 3 B’s *Count as a group

2.     Aquaman * Bring arms off to the side so people do not engage upper traps *Opp arm * leg

3.     Side Lying Clam: 30s each side *On side with knees and hips bent *Small movement *Apply Manual resistance As Needed with Hand

4.     Side Lying Groin: 30s each side

Phase 3: Obstacle Course Run/Walk (5 min)
Phase 4: Review of core-cardio exercises below

Perform the following ball related core-cardio exercises in a circuit for 3 rounds with minimal rest in between.

1. Swiss Ball Russian Twist *Hips up

2. MB Lateral Shuffle with Partner: 25s each side *Relax heels

3. MB/SB Partner Back to Back Flexion- Extension: 25s each partner goes up *Partners alternate going up into extension

4. MB Forward-Backwards Jog with Partner *Partners say switch to let each other know it is time to go forward or back

5. MB Seated Partner Russian Twist with Chest Pass *Feet Up If Possible *Extend arms to make harder *Face each other

6. MB Side Facing Rotation: 25s each side

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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