Fitness Boot Camp San Mateo Weight Loss 11/18/14: Holiday Transformation Day 42: Core – Cardio Blast
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
*Review exercises during warm-up
*Set Gym Boss or Interval App to: 50s work time, 10s rest, 10 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 10 core-cardio exercises in a group for 50s in a circuit. Repeat above 4 times. Do whatever you like in speed ladder or have the leader of the group choose. Switch leaders.
1. Vertical Scissors *Lower legs and/crunch to make harder *Count as a group: 1-2-3–>1, etc. Bring the energy. *3 B’s *Hands under tailbone *Relax shoulders
2. Speed Ladder – camper in the front of the line picks the movement *Relax heels
3. Sea Turtles *Stay in extension for 50s *Keep arms & legs straight and open as wide as possible *Finish with thumbs to thighs-externally rotate shoulders to open everything up *Relax Shoulders
4. Walk/Jog
5. Straight Leg Crunches with Opp. Toe Touch *3B’s *Arms Straight *Touch Opp. Hand to Foot *Keep Chin Tucked-Look at Abdomen *Tongue on Roof of Mouth *Look down
6. Speed Ladder- new camper in the front of the line picks the movement *Relax heels
7. Side Plank with Hip Drop (25s each side) *Stay Tight- 3 B’s *Shoulders back & down *Keep hips and shoulders square- avoid rotation
8. Walk/Jog
9. Prone Plank with Hip Flexion *Push-up position *Knee & hip bent at 90 degrees (25s each side) *Stay Tight- 3 B’s
10. Speed Ladder- new camper in the front of the line picks the movement *Relax heels
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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