Health Club San Mateo Boot Camp 2/14/13: Valentine’s Day Love Handle Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

Phase 2: None

Phase 3: None

*Review WOD model and each movement quickly. You will be guiding group so you can go over each exercise during WOD also. Go slower as needed during 1^st round to make sure form is good. Speed up rounds 2 & 3.

*Set Gym Boss or Interval App to: 50s work time, 10s rest, 12 sets

We will be doing 3 min of cardio followed by 4 core exercises and then another set a cardio & core exercises for 3 rounds.

Perform the following core/cardio workout in a GROUP.  All core exercises are 50s each. There should be a quick transition as a group (10s) between exercises.

1.    Walk/Jog/Obstacles: 3 Min

2.    Lower Ab Horizontal Scissors *Keep 3 B’s (especially imprint of spine) *Head Down *AKA Flutter Kicks in Boot Camp Manual *Count as a group- bring the energy

3.    Bridges with Straight Leg Raise (25s Each Side) *Toes Flexed *Hips Level *Toes Up *3B’s

4.    Plank with Hip Ext (25s Each Side) *Lift Thigh Off Ground *3 B’s

5.    Seated Russian Twist *Extend Arms *Sit on Sit Bones *Feet Off Ground As Tolerated

6.    Walk/Jog/Obstacles: 3 Min

7.    Oblique Crunches with Straight Legs *Crunch right to left  *Look at quads *Tongue on roof *Chin tucked *3B’s

8.    Modified Superman *Start with Arms Overhead *Drive Elbows Back & Down *Chest Up (Hold 5s)

9.    Side Plank on Hand (25s Hold Each Side) *Modify as Needed

10.  Supine Jack-Knife (25s Each Side) *Lift Upper Body into Crunch and Repeat While Legs Stay In Same Position * Extend One Leg Out and Bring Opposite Knee Up *Tongue on roof  *See Boot Camp Manual As Needed

Circle Time: Cool down & stretch (5 minutes)

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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