Boot Camp Redwood Shores Athletic Club 8/12/14: Core – Cardio Belly Buster
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: Core – Perform 2 sets each
1. Turkish Get Up (3 Reps Only) *Everyone has a weight *Lock *They can also do without weight as needed or just skip *3B’s*For the motor challenged out there, just hold a weight above head–>stand up and lie down anyway possible
2. Plank with alt. elbow lift (30s) à Plank with alt. foot lift (30s) àPlank with opp. elbow & foot lift (30s) (90s Total) *Wide feet *3B’s *Modify as needed
Phase 3: Obstacle Course (3 Min)
*Review WOD below during warm-up above. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 4 sets.
WOD: Perform the following 5 exercises in a circuit as a group for 4 rounds (grab a weight for each person). Each exercise should be done for 40s with 10s rest.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Seated Russian Twist with Weight (40s)*Rotate Torso RT–> LT with Arms Extended as Tolerated *Feet off ground if tolerated *Shoulders back & down *2B’s
2. Kneeling Side Bend with Weight On Head (40s) *Squeeze Shoulder Blades *3B’s
3. Supine Chops with Weight (40s) *Chop Right –>Center–> Left *3B’s *Look at abdomen *Tongue on roof of mouth
4. One Leg Bridge with Foot on MB/Foam Roll (20s Each Side) *Raise hips up and down *Foot under knee *Toes up *Hips level *2B’s
5. Supine Weighted One Leg V Up (40s) *Start supine with arm overhead holding MB, legs and arms straight–> crunch with weight and lift right leg up as high as possible–> attepmpt to touch weight to foot and bring back to floor–>repeat on other side *Tongue on roof of mouth *3B’s
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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Brien
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