Belmont Boot Camp 4/27/13: Saturday Core-Cardio Workout

Belmont Boot Camp 4/27/13: Saturday 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 exercise pairs below.

*Set Gym Boss or Interval App to: 40s work time, 20s rest, 4 sets

Alternate the following core-cardio exercises two at a time for 4 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.

  1. TRX Pike *3B’s *Shoulders Back & Down
  2. TRX Leg Curls *3B’s *Keep hips up
  3. Speed Ladder-Icky Shuffle (20s leading with each foot) *Relax heels
  4. Speed Ladder-Carioca (20s leading with each foot) *Relax heels
  5. Pull Up Bar Lower Ab Curl Up *3B’s
  6. MB Wall Trunk Rotation (20s each side)
  7. Battle Ropes: Double Wave (20s only) *Partner jogs in place *2B’s *Hinge from hips
  8. Battle Ropes: Slam (20s Only) *Partner jogs in place *2B’s *Hinge from hips
  9. Swiss Ball Russian Twists *Hips up *3B’s *Rotate from core
  10. Swiss Ball Oblique Crunches *3B’s *Look at abdomen *Tongue on roof of mouth
  11. Jump Rope *Relax heels
  12. 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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