Boot Camp Fitness Trainer San Mateo 6/4/13- Core-Cardio Blast

Boot Camp Fitness Trainer San Mateo 6/4/13-  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

WOD: We will be doing 2 min of cardio followed by 4 core exercises and then again another 2 min of cardio & 4 more 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. Make sure core is engaged and posture is good. Use MB to increase intensity.

1.    Walk/Jog/Obstacles: 2 Min

2.    Lower Ab Horizontal Scissors (on elbows) *Keep 3 B’s (squeeze shoulder blades) *Lower legs to make harder- put hands on belly for feedback *Count (1-2-3..1…1-2-3..2, etc as a group)

3.   Single Leg Bridges (Extended Leg) (25s Each Side) *Toes Flexed *Hips Level-put hands on hips for feedback *Toes Up

4.    Plank with Hip. Ext (Alt Each Side) *Feet together *Squeeze glutes *Lift Thigh Off Up & Down *3 B’s

5.    Seated Figure 8’s  (Use MB to increase intensity) *Extend Arms *Sit on Sit Bones *Feet Off Ground As Tolerated *Rotate from core *2B’s

6.    Walk/Jog/Obstacles: 2 Min

7.    Toe Touch with Straight Legs  (Use MB to increase intensity) *Attempt to touch toes *Full ROM – come down each time with head *Keep arms straight and in front of chest for 50s *3B’s *Look at abdomen *Tongue on roof *Chin tucked *Flex toes

8.    Prone Hip Ext with AB/AD *Lift lower body as high as possible and perform AB/AD *Keep thighs off the ground for 50s *2B’s

9.    Side Plank on Hand (25s Hold Each Side) (Bring top leg up & down to increase intensity) *3B’s *Modify as needed with elbow or cross top leg over *Shoulders back & down and squeeze shoulder blades

10.  Supine Jack-Knife (25s Each Side) (Use MB to increase intensity) *Lift upper body into crunch for 25s while extending one leg out and bringing other knee up to 90 degrees- switch sides after 25s *Tongue on roof

Circle Time-Cool Down Stretches: 5 min

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