Boot Camp Burlingame Personal Trainer 12/2/14: Holiday Transformation Day 56: 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 &3: Review workout below and assign groups of 4 per for each of the 7 stations below. For more than 28 people add x bikes.
*Set Gym Boss or Interval App to: 40s work time, 20s rest, 3 sets *This workout will take 42 min so be quick with warm-up
Alternate the following 7 core-cardio stations two at a time for 3 rounds. 40s intervals with 20s rest. It will take 15-20s to transition the TRX movements. Tell the group to keep their feet moving while they wait for the TRX.
- Standing Side Step with Band *Straight legs *3B’s *Keep hips square
- Monster Walk *Fwd & Back *Stationary *Stay low *3B’s *Keep hips square
- Ring-Icky Shuffle (20s leading with each foot) *In-In-Out Pattern *Relax heels
- Ring-Hop Scotch with One Foot Hop in Center (20s leading with each foot) *Straddle ring to start *Relax heels
- Supine Lower Ab Pelvic Lift *Lift pelvis with straight legs *Control down *Anchor something overhead or hands under tailbone *3B’s
- MB Seated Figure 8’s *Sit tall and bring ball in 8 pattern through legs *2Bs *Rest and grab knees to chest if back becomes fatigued
- Battle Ropes: Double Wave*2B’s *Hinge from hips *Jog when tired
- Battle Ropes: Egg Beaters-externally rotate *2B’s *Hinge from hips
- TRX JackKnife *3B’s *Shoulders Back & Down *Bent knees
- TRX Leg Curls *3B’s *Bring hips up & down to make easier
- Swiss Ball MB Russian Twists *Hips up *3B’s *Rotate from core
- Swiss Ball Oblique Crunches *3B’s *Look at abdomen *Tongue on roof of mouth
- Jump Rope *Relax heels
- Jump Rope- Heel/Toe *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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