Menlo Park Gym 1/10/13: New Years Revolution Core – Cardio Fat Buster Workout

Menlo Park Gym 1/10/13: New Years Revolution Core – Cardio Fat Buster 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: None

*Reivew exercises below in warm-up and assign groups. Quick transition to wod below.

Perform the following exercises in a circuit for 4 rounds for 40s each. 10s transition between exercises:

1. Plate Standing Side Bend (20s each side)

2. Bosu Crunches

3. Band Side Steps (straight & bent knees): 20s each

4. Battle Ropes-Kneeling Rotations *Add Bicycle Crunches if there are not enough ropes – do 20s each

5. Swiss Ball 45 Degree Angle Lower Abdominal March *Arms straight overhead

6. Bridge with March *Bridge Hips Up & Alternate March with Feet

7. Glider Kneeling Roll Out

Walk/Jog 2 min after each round

Circle Time-Cool Down Stretches: 5 min

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