San Mateo Gym 6/27/13: Core – Cardio Fat Buster Workout
Warm-Up: Floor Stretches (10 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
Obstacle Course/Jog/Walk: 3 Min
Review WOD below.
Perform the following exercises in a circuit for 4 rounds for 50s each. 10s transition between exercises:
Perform each exercise for 50s in a circuit for 4 rounds:
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
- Lower Ab Curl with Pull Up Hang * Supine as needed *3B’s
2. TRX Kneeling Roll-Out *Hold at end range for 5s *Lock shoulders back & down *3B’s
- Band Kneeling Trunk Rotation or Rip Trainer Rotation at Studio (25s each side) *Lock shoulders back & down *Move from core *3B’s *Rip trainer video: http://www.youtube.com/watch?v=ohgaP1AasMM
- Swiss Ball Bridge with March *Keep hips up *Alt right & left leg march *3B’s
- SB (sandbag) Crunch with Reach *Hold at top for 2s *Lock shoulders back & down *2B’s
- Prone Butt Pincher *Feet together *Hold at top for 5s *Lift thighs as high as possible
*Perform 2 min cardio after each round above.
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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