Personal Training Burlingame 12/4/12: Core – Cardio Workout

Past workout: https://brienshamp.com/2012/05/29/personal-training-menlo-park-boot-camp-51712-10-core-cardio-exercises-to-get-you-ab-solutely-perfect/

Personal Training Burlingame 12/4/12: 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

Perform the following 4 stations for 3 rounds. Each round is 12 min. 3 min/station. Rest approx. 30s in between sets but no rest time in between exercises for II & IV. No timer needed to stop after 1 min. They will transion as quickly as they can to next exercise in II & IV.

I. Cardio: Walk/Jog- 3 min *Stay aerobic

II. CORE: 1 Min/Exercise

a. Swiss Ball Lower AB Curl Ups *Hold onto something overhead to anchor  *Curl Up *Ball supports back *Crunch up

b. Bridge with Straight Leg Raise – 30s each side *Keep hips up & level *Toes lifted on both feet *Raise one leg up & down for 30s-keep leg straight to get a good hamstring stretch *Toes flexed

c. Plank Up-Downs – 30 s leading with each hand *Start on elbows – right hand –> right elbow–> repeat for 30s and switch to other side

III. Cardio: Jump Rope- 3 min *Stay aerobic *Relax heels *Do a different jope rope movement every minute

IV. CORE: 1 Min/Exercise

a. Prone Modificd Superman (Hold 5s)  *Elbows to Back Pockets *Lift chest & legs

b. MB Partnter/Wall Kneeling Side Rotations – 30s each side

c. MB Partner/Wall Sit-Up Toss *Throw from chest or overhead

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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