Fitness Classes Burlingame 1/15/13: New Year’s Revolution 2013: Core – Cardio Workout

Fitness Classes Burlingame 1/15/13: New Year’s Revolution 2013: 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: None

*Set Gym Boss or Interval App to: 40s work time, 10s rest, 6-8 sets

Alternate the following core-cardio exercises below two at a time until 3-4 sets are complete. Perform for 40s each for 3-4 rounds with 10s transition time between exercises. 

Group I: MB Kneeling Wall Side To Side Rotations *Hit the wall as hard as possible with MB *Face the wall and alt sides each rep *Arms straight *3B’s and Glider Prone Hip Ab/Ad *3B’s *Elbows or Hands *Lock

*Perform obstacle course after 3-4 sets are complete for 2 min

Group II: Mat/Bench/Gymnastic Horse Prone Flutter Kicks *Hip Extension *Legs Straight *Toes Flexed and Supine Crunch Hip Opener *3B’s *While performing crunch straight up, open legs to sides. *Start with feet together, legs extended *Reach as high as possible

*Perform obstacle course after 3-4 sets are complete for 2 min

Group III: Swiss Ball Prone Prisoner Cobra Hold *Lock Shoulders Back & Down *Walk out farther to increase intensity *Wide feet and Lower Ab Curl/Straight Leg Raise Hanging From Pull-Up Bar *3 B’s

*Perform obstacle course after 3-4 sets are complete for 2 min

Circle Time-Cool Down Stretches: 5 min

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