Fitness Training San Mateo 5/7/13- Flat Abs 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
Review group workout.
Phase 2: None
Phase 3: None
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 3-4 sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
We will be doing 2 min of cardio followed by 4 core exercises and again for another set a cardio & core exercises for 3-4 rounds.
Perform the following core/cardio workout in a GROUP. All core exercises are 40s each. There should be a quick transition as a group (10s) between exercises.
1. Walk/Jog/Obstacles: 2 Min
2. Lower Ab Horizontal Scissors *Perform on elbows *3B’s *Keep 3 B’s (especially imprint of spine) *Look at abdomen *Count as a group *Lower legs to increase intensity
3. Bridges with Straight Leg Raise (20s Each Side) *2B’s *To make harder, place MB under arch of foot *Toes flexed *Hips level *Toes Up *2B’s
4. Body Saw Plank *Shift weight front to back *Feet together – to make harder stack one leg on top of the other *Squeeze butt *3 B’s
5. Seated Russian Twist with Bicycle *Extend arms *Sit on sit bones *Feet off ground as tolerated *Bring some MB’s out so some can add intensity *Shoulders back & down
6. Walk/Jog/Obstacles: 2 Min
7. Toe Touch with Straight Legs *Grab MB/SB to increase intensity *Attempt to touch toes *Look at abdomen *Tongue on roof *Chin tucked *3B’s
8. Modified Superman *Start with arms overhead *Drive elbows back & down *Chest up (Hold 5s) *Legs straight
9. Side Plank on Hand (20s Hold Each Side) *3B’s *Lift top leg & down as tolerated *Modify as Needed *Shoulders back & down *Squeeze shoulder blades
10. Supine Jack-Knife (20s Each Side) *3B’s *Lift upper body into crunch for 20s each side * Extend one leg out and bring one knee up *Tongue on roof *Look at abdomen *Hands on side of head- avoid pulling neck
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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Your friend & coach,
Brien
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