Weight Loss Belmont Boot Camp 11/2/13– Body Weight Travel 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: None
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 4 sets
Core Workout: Perform the following exercises in a group circuit for 40s and them perform the cardio. Rest approx. 30s after each round and perform 3 rounds.
*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 with Hand-Hand-Elbow-Elbow (20s leading with each hand) *3B’s *Knees off ground for the advanced *Shoulders Back & Down
2. Prone Butt Pincher *Lift thighs and hold for 4s *2B’s *Look down *Wide knees *Bottoms of feet together
3. Supine Lower Abdominal Corkscrew on Elbows (20s clockwise & 20s counter-clockwise) *3B’s *Crunch up to increase intensity
4. Supine Bridge with Opp. Arm & Leg (5x10s Hold) *Toes Up *3B’s *Knees together *Keep hips up and level *Shoulder blades off the ground
5. Supine Straight Leg Toe Touch *Tounge on roof of mouth *3B’s *Look at abdomen
6. Supine Trunk Rotation Hold with Leg Extension *Rotate knees right to left *Attempt to extend legs when in rotation to one side for 2-5 s *3B’s
7. Side Plank Hip Drop on Hand (20s each side) *Lock *3B’s *Shoulders Back & Down *Squeeze shoulder blades *Look straight
8. Side Lying Groin Plank (20s each side) *Lock *Remove bottom leg *3B’s *Shoulders Back & Down *Squeeze shoulder blades *Look straight
9. Cardio in place – Coach picks a new move every 30s (2 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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