Belmont Fitness Training 5/11/13- Saturday Core – Cardio Workout

Belmont Fitness Training 5/11/13- 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: None

Phase 3: None

*Review WOD below during 2nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2nd round of Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

*Set Gym Boss or Interval App to: 40s work time, 15s rest, 3 sets

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

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

Alternate the following core/cardio movements two at a time for 3 sets each. After 3 sets each move on to the next two movements. Perform each core exercise for 40s. There should be a quick transition (15s) between exercises.

1.     Lower Ab March with Pull-Up  *Bring knees up and down *Do your best to maintain stability *3B’s *Straighten legs to increase intensity *Shoulders back & down

2.     Band Side Walk (20s each direction) *Straight legs *3B’s *Shoulders back & down *Squeeze shoulder blades *3B’s

3.     Walk/Jog

4.     Walk/Jog

5.     MB Plank with Hip Ext ( Hold 2s) *Squeeze ball from the sides *Feet together to make harder *Shoulders back & down- engage lats *3 B’s

6.     TRX T ( Hold 2s) *One foot forward one foot back to help with movement as needed *Shoulders back & down *Squeeze shoulder blades *3B’s

7.     Swiss Ball Russian Twist *Hold MB and rotate right to left *3B’s  *Toes flexed *Hips level *Shoulders back & down

8.     Bosu Crunch *2B’s *Move back farther to increase intensity

9.     Walk/Jog

10.  Walk/Jog

11.  Side Lying Groin Plank- Use Step Bench (20s Hold Each Side) *3B’s *Remove bottom leg so top leg is supporting body weight *Shoulders back & down *Squeeze shoulder blades *Hand on hip *Modify as needed by keeping bottom leg on ground

12.  Wheel Roll Out *3B’s-stay tight *Move from hip *Look down

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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