Personal Training Belmont 5/16/13- Core – Cardio Blast
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
*Review exercises during warm-up
*Set Gym Boss or Interval App to: 50s work time, 10s rest, 10 sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Perform the following 10 coire-cardio exercises in a group for 50s in a circuit. Repeat above 3 times. Do whatever you like in speed ladder or have the leader of the group choose. Switch leaders.
1. Lower Ab. Lift with Straight Legs *Keep legs straight and perpendicular to floor – use obliques to lift pelvis up*3 B’s *Lift Tailbone Off Ground *Hold something or use a partner to anchor as needed. Can also push into ground with hands to sides of body *Relax shoulders
2. Speed Ladder *Relax heels
3. Bridge with Straight Leg Raise (Alt Legs) *Hips up & Level *3B’s
4. Walk/Jog
5. Straight Leg Crunches with Opp. Toe Touch *3B’s *Arms Straight *Touch Opp. Hand to Foot *Keep Chin Tucked-Look at Abdomen *Tongue on Roof of Mouth
6. Speed Ladder
7. Plank with Hip Ext. (Alt Legs) *Feet on Mat *Elbows/Hands on Floor *Stay Tight- 3 B’s *Engage Quads Also
8. Walk/Jog
9. Sea Turtles *Stay in extension for 50s *Keep arms & legs straight and open as wide as possible *Finish with thumbs to thighs *Relax Shoulders *2B’s
10. Speed Ladder
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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Brien
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