Fitness Classes Burlingame 6/25/13: Fat Buster 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: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Plank-Side Plank Combo (RT Side)*Turn forearm towards right side and then go into side plank *3B’s *Head back *Lock shoulders back & down
2. Plank-Side Plank Combo (LT Side)*Turn forearm towards left side and then go into side plank *3B’s *Head back *Lock shoulders back & down
3. Sit Up with Overhead Chop *2B’s *Look at abdomen *Tongue on roof of mouth
Phase 3: None
*Review WOD below during Phase 2 above and assign campers stations for the WOD below. After 2nd round of Phase 2 boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 60s work time, 10s rest, 6 sets x3-4
Alternate the following exercises two at a time for 60s each for 3-4 sets (15s transition time) then transition to next two movements.
1. MB Sit Up Toss to Partner (30s each) *Quick Transition *Partner does a semi-circles while passing back the ball *2B’s
2. Side Lying Groin Plank (30s each side) *Remove bottom leg so top leg does all the work *Place top leg on a mat *Keep core tight *Lock shoulders back & down
3. Glider Jack Knife (on hands) (30s) and Glider Elbow Plank with Hip AB/AD (30s) *Knees barely off ground for Jack Knife *Keep Core Tight *3 B’s
4. Swiss Ball Russian Twists *Hold MB *Hips Up *Rotate from core *Lock shoulders back & down *3 B’s
5. Prone Prisoner Cobra Hold *Look straight to increase curve of neck *Lock shoulders back & down-Squeeze *Thumbs Up *2 B’s
6. Battle Ropes: Underhand Grip Egg Beaters *Partners share the rope and perform as many reps to fatigue as possible, then switch *Perform cardio of choice while waiting
*Walk/Jog after workout is complete above for 5-10 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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Your friend & coach,
Brien
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