Personal Training Belmont 6/6/13- Sexy Slim Core – Cardio Workout‏

Personal Training Belmont 6/6/13-  Sexy Slim 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: Review of 7 core exercises below

Phase 3: Obstacle Course Run/Walk (5 min) *Can also take the group through 5 min of stationary cardio movements- 30s for each movement. It could be fun for each group member to pick a cardio movement J

Perform the following exercises below in order. Perform in Group. This is a ladder workout that ascends & descends in volume. We are only doing 7 core exercises.

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

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

• 10 Lower Ab Knee Raises *Lift Knees Up – Elevate Tailbone Off Ground *Prisoner position (drive elbows into ground) *Use Hands to Sides As Needed *Wide Knees *3B’s *Relax neck and teeth *Tongue on roof of mouth
• 10 Oblique Crunches *Wide feet *Dig heels *10 Each *Move from core *3B’s *Tongue on roof of mouth *Look at abdomen *Avoid grabbing neck
• 10 Body Saws (Push-Up Position) Pg. 45 Complete Boot Camp Exercise Technique Manual *3B’s
• 10 Cobras *Hold 2 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
• 10 Snow Angels/Plank Jacks (On Elbows) Pg. 58 Complete Boot Camp Exercise Technique Manual *3B’s
• 10 V-ups or Toe Touches Pg. 43 Complete Boot Camp Exercise Technique Manual *Increase height of legs to make easier *3B’s *Tongue on roof of mouth *Look at abdomen
• 10 Rocking Bridges *Get hips up as high as possible *Rotate hands as needed for wrist comfort *Open pecs and get a good stretch *3B’s

Rest 30s

• 15 Lower Ab Knee Raises
• 15 Oblique Crunches
• 15 Body Saws
• 15 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
• 15 Snow Angels/Plank Jacks
• 15 V-ups or Toe Touches
• 15 Rocking Bridges

Rest 30s

• 20 Lower Ab Knee Raises
• 20 Oblique Crunches
• 20 Body Saws
• 20 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
• 20 Snow Angels/Plank Jacks
• 20 V-ups or Toe Touches
• 20 Rocking Bridges

Rest 30s

• 20 Lower Ab Knee Raises
• 20 Oblique Crunches
• 20 Body Saws
• 20 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
• 20 Snow Angels/Plank Jacks
• 20 V-ups or Toe Touches
• 20 Rocking Bridges

Rest 30s

• 15 Lower Ab Knee Raises
• 15 Oblique Crunches
• 15 Body Saws
• 15 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
• 15 Snow Angels/Plank Jacks
• 15 V-ups or Toe Touches
• 15 Rocking Bridges

Rest 30s

• 10 Lower Ab Knee Raises
• 10 Oblique Crunches *Wide feet *Dig heels
• 10 Body Saws (Push-Up Position) Pg. 45 Complete Boot Camp Exercise Technique Manual
• 10 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only & Thumbs Up
• 10 Snow Angels/Plank Jacks (On Elbows) Pg. 58 Complete Boot Camp Exercise Technique Manual
• 10 V-ups or Toe Touches Pg. 43 Complete Boot Camp Exercise Technique Manual *Increase height of legs to make easier
• 10 Rocking Bridges

Finisher: Obstacle Course if time (5 min)

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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