Group Fitness Training Burlingame Boot Camp 10/22/13- – Fall 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: None
Phase 3: Obstacle course: 5 min
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 3-4 sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Core Workout: There are 4 stations of core exercises below with two exercises in each station. Alternate the two exercises in each station for 4 rounds before moving onto next station. Perform each exercise for 40s and rest for 10s between exercises.
I.
Supine Lower Ab Curl w/ Pull Up Hang *Modify with supine lower ab curl *Perform outside at studio
Prone Flutter Kick *Can use swiss ball- hands close to ball *Legs straight *Toes to nose *2B’s *Keep chest up and shoulder back & down
II.
TRX Hip Drop or MB Kneeling Side Bend (20s each) *Place ball on top of head *3B’s *Shoulder back & down – squeeze shoulder blades
MB Seated Russian Twist *Feet off ground to make harder *2B’s *Sit on sit bones *Shoulder back & down *Rotate from core *Extend arms to make harder
III.
Band or Rip Trainer Standing Trunk Rotation (20s Each Side) *Arms straight *Shoulders back & down *Rotate from core
Supine Combo Crunch *Alt sides *Lying on back with legs extended on ground with arms straight overhead–> flex right knee & hip to 90, crunch up and attempt to touch right foot–>bring leg and arms down–>repeat on opp. side *Tongue on roof of mouth *Look at abdomen *Keep 3 B’s
IV. (You only need 1 Glider for the movements below)
Glider Leg Curls *Hips up & level *3B’s *Modify with 1 leg at a time
Glider Kneeling Roll Out *Keep 3 B’s *Move from hips *Shoulder back & down *Keep arms straight and push into ground
*Run/Walk: 5 Min After Workout Above is Complete
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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