Fitness Classes Burlingame 12/18/12: Flatten the Holiday Muffin Top with this Core – Cardio Workout‏

Fitness Classes Burlingame 12/18/12: Flatten the Holiday Muffin Top with this 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: None

Phase 3: Obstacle course (5 min)

*Review WOD below and assign campers stations for the WOD below. Boot campers immediately transition to WOD. They can get water at any time on their own.

*Set Gym Boss or Interval App to: 40s work time, 10s rest, 8 sets

Alternate the following 8 core-cardio exercises two at a time for 40s each in circuit for 4 rounds with 10s transition time.

1. Partner Sit Up *Partners touch hands  at the top of sit-up *Keep tension on core by not going up all the way *Wide feet *Digg heels

2. Bear Crawl*Opp. arm and leg *Stay low *Campers go forward and back

3. Partner Push-Up Hold with Opp. Hand Touch  *Keep Core Tight *Lock Shoulders Back & Down *Butt Down *Wide feet

4. Partner Knee Slaps (20s each as the leader) *Goal is to slap partner’s knee

5. Partner Supine Lower Ab Curl or Straight Leg Pelvic Lift *Partners stabilize arms

6. MB Partner Lateral Shuffle Drill  *Both partners move right to left approx. 5 yards  passing ball to each other *Relax heels

7. MB/SB Kneeling Rotation (20s each side) *Facing each other *Extend arms as needed *Move from core *Shoulders back & down

8. MB Reaction Drill *Both partners react to wherever ball is passed from partner *Keep feet moving at all times *Stay in athletic position

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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