Belmont Boot Camp Fitness 6/13/13: 32 Minute Core – Cardio Workout

Belmont Boot Camp Fitness 6/13/13: 32 Minute 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

*Assign groups during the warm-up

Phase 2: Review of 8 core-cardio exercises below and tranision to wod quickly *Keep campers moving while reviewing wod below

Phase 3: None

Alternate the following 8 core-cardio exercises, two at a time for 50s until all 4-5 sets are complete for each pair. Then go to next two movements. Perform in a circuit. Do your best to take 15s to transition between the pair of exercises. Do strength work on perimeter with cardio on the indide of circle.

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles


1.     TRX Hip Drop (25s each side) *Shoulders back & down – squeeze shoulder blades *3B’s

2.     Jump Rope/Jog in place *Relax heels

3.     Lower Ab Curl w/MB/SB In Btw Knees & Hams *3 B’s *Lift Tailbone Off Ground *Control Down

4.     Jump Rope/Jog in place *Relax heels

5.     Single Leg Bridge with Foot on MB (25s  each side) *Hips up & Level *3B’s

6.     Speed Ladder-Carioca *Alt. sides *Relax heels *3B’s

7.     Swiss Ball Oblique Crunches *3B’s

8.     Speed Ladder-Icky Shuffle (Fwd & Back) *Lead in with a different foot each time *Relax heels *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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