Belmont Boot Camp Fitness 6/13/13: 32 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
*Assign groups during the warm-up
Phase 2: Review of 8 core-cardio exercises below and tranision to wod quickly *Keep campers moving while reviewing wod below
Phase 3: None
Alternate the following 8 core-cardio exercises, two at a time for 50s until all 4-5 sets are complete for each pair. Then go to next two movements. Perform in a circuit. Do your best to take 15s to transition between the pair of exercises. Do strength work on perimeter with cardio on the indide of circle.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. TRX Hip Drop (25s each side) *Shoulders back & down – squeeze shoulder blades *3B’s
2. Jump Rope/Jog in place *Relax heels
3. Lower Ab Curl w/MB/SB In Btw Knees & Hams *3 B’s *Lift Tailbone Off Ground *Control Down
4. Jump Rope/Jog in place *Relax heels
5. Single Leg Bridge with Foot on MB (25s each side) *Hips up & Level *3B’s
6. Speed Ladder-Carioca *Alt. sides *Relax heels *3B’s
7. Swiss Ball Oblique Crunches *3B’s
8. Speed Ladder-Icky Shuffle (Fwd & Back) *Lead in with a different foot each time *Relax heels *3B’s
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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