Fitness Training Foster City Boot Camp 9/19/13 – 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
Perform the following 6 exercises in a circuit for 40 each for 4 sets (15s transition). Make sure core is engaged and posture is good.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt *2B’s= Draw in belly towards spine & engage bladder muscles
- TRX Pendulum *Keep core tight and swing side to side *On hands or elbows *3B’s *Shoulders Back & Down http://www.youtube.com/watch?v=rN2PJttn6fM
- Battle Ropes: In & Out Waves (Snakes) (20s) *Bring ropes in and out horizontally (20s) Side to Side Waves http://www.youtube.com/watch?v=18YTU-2Oz50&feature=related *2B’s *At 8:30 am do Kneeling Reverse Flys (pull-aparts) on Bosu Ball or Disc *3B’s *Keep arms straight
- Prisoner Supine Reverse Crunch with MB *MB Btw heel & hamstring (Lift pelvis off ground) *3B’s *Hold at top for 2s and control down *Exhale up
- Prone Flutter Kicks *Lift legs as high as possible *Toes to nose *Straight legs
- MB Seated Figure 8’s *2 B’s *Shoulders Back & Down *Sit tall *MB threads in between legs in 8 pattern as legs cycle back & forth
- Swiss Ball Chops *Use NRG Ball at Studio to Chop (ball with stick- hold stick and chop down) *Stay Tight *Chop Right and Left *Keep Low Back In Contact with Ball
*Walk/Jog: 2 min after each round
Finish with Mirror Balance Drill (30s as the leader each x 2 Rounds) * Perform whatever movement you want on 1 leg and partner follows
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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