Group Fitness Training Foster City Boot Camp 10/10/13: Core-Cardio Workout

Group Fitness Training Foster City Boot Camp 10/10/13: 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 &3: Review workout below and assign groups of 4 per for each of the exercise pairs below.

*Set Gym Boss or Interval App to: 40s work time, 20s rest, 4 sets

Alternate the following core-cardio exercises two at a time for 4 rounds. 40s intervals with 20s rest. It will take 15-20s to transition the TRX movements. Tell the group to keep their feet moving while they wait for the TRX.

1. TRX Pike *3B’s *Shoulders Back & Down *Attach to TRX Wall at Studio
2. TRX Leg Curls *3B’s *Keep hips up
3. Ring-In-In-Out-Out (20s leading with each foot) *Relax heels
4. Ring-Fwd-Back-Fwd-back (20s leading with each foot) *Relax heels
5. Pull Up Bar Lower Ab Curl Up *3B’s
6. MB Wall Trunk Rotation (20s each side) *Use Pull-Up Wall at Studio *3B’s *Move from core
7. Battle Ropes: Double Wave (20s only) *Partner jogs in place *2B’s *Hinge from hips
8. Battle Ropes: Egg Beaters (20s Only) *Partner jogs in place *2B’s *Hinge from hips
9. Swiss Ball Russian Twists *Hips up *3B’s *Rotate from core
10. Swiss Ball Oblique Crunches *3B’s *Look at abdomen *Tongue on roof of mouth
11. Jump Rope: Side to Side Jumps *Relax heels  *8:30 am class- Use Ring Again
12. Jump Rope: Out-In Pattern (like jumping jack) *Relax heels *8:30 am class- Use Ring Again

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.