Boot Camp Fitness San Carlos 4/2/13: 24 Minute Core – Cardio Workout

Boot Camp Fitness San Carlos 4/2/13:  24 Minute 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: Cardio: 5 Min

Phase 3: None

*Review WOD below during warm-up above.  Assign groups here also. After cardio immediately transition to WOD stations. They can get water at any time on their own.

*Set Gym Boss or Interval App to: 40s work time, 10s rest, 4 sets

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

There are 4 stations with two exercises each- alternate the two exercises per station for 40s for 4 rounds before moving to the next station. 10s transition. Perform 4 rounds. 

I.

a.     Ring/Cones Drills-Lateral Slalom: Move forwards & backwards in & out of cones or rings while going laterally (20s each direction laterally)*Avoid letting feet cross *Athletic position *Hinge from hip

b.     Plate/SB Kneeling Reverse Wood Chops (20s each side) *Low to high-Knee to shoulder movement *Keep back flat *Hinge from hip *2B’s

II.

a.     Ankle Band Side Step-Straight legs (20s each direction) *3B’s

b.     Side Lying Groin Hold (20s each side) *Remove bottom leg and use as spotter as needed or place on top of top ankle *Shoulders back & down *Squeeze shoulder blades *Head back *3B’s

III.

a.     Battle Ropes: Big Egg Beaters *External Rotation *Hinge from hip *2B’s

b.     Glider Crawl *Crawl forward with gliders on feet *Keep legs straight *Keep core super tight- 3B’s

IV.

a.     MB Seated Figure 8’s *Hold MB and perform 8 pattern weaving through legs and knees come to chest- Extend arms and legs to make harder *Shoulders back & down *Squeeze shoulder blades *2B’s

b.     Lower Ab with Vertical Straight Leg Raise  *Lift pelvis *Attempt to touch heels to sky *3B’s

More cardio if time permits

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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