Boot Camp Belmont Personal Training 11/4/14: Holiday Transformation Day 29: 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: *Run/Walk/Cardio: 3-5 min
*Set Gym Boss or Interval App to: 40s work time, 15s rest, 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
Perform the following exercises for 40s as fast or as challenging as possible with good form for 4 Rounds.
Perform the following core workout in a circuit for 4 sets. All core exercises are 40s each. There should be a quick transition as a group (15s) between exercises.
1. Side Elbow Plank Hip Drop (20s Each Side) *Feet on step/mat *3B’s
2. SB/Plate/DB Standing Reverse Chops (Low to High) (20s Each Side) *Weight shift with pivot of feet *Hinge from hip *Keep arms straight if tolerated *2B’s
3. MB/Rip Trainer Standing Wood Chop (High to Low) (20s Each Side) *Stop diagonal pattern as quick as possible at knee to work on deceleration *Keep arms straight *2B’s *Hinge from hip
4. Donkey Kicks (20s Each) *Start on all 4’s hands under shoulders and hips over knees–>extend back leg up and flex –Repeat *Increase intensity by lifting knees 1 inch off ground http://www.youtube.com/watch?v=sFykp4b7FFQ *3B’s *Avoid arching spine *Relax shoulders *Keep shoulders back & down
5. Bosu/Disc Crunches *3B’s *Look at abdomen *Tongue on roof of mouth
6. Kneeling Battle Rope Snakes *Bring rope horizontally right to left with both hands- open arms as far as possible & squeeze shoulder blades *3B’s *Keep shoulders back & down
7. Supine Reverse Swiss Ball Crunches *Ball btw knees- squeeze ball *Hands to sides or behind head *Lift pelvis and curl *3B’s
*Run/Walk/Cardio After Circuit Above if Time: 5 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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