Belmont Trainer Workout 7/23/13: Core – Cardio Flat Abs 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
*Reivew exercises below in warm-up and assign groups. Quick transition to wod below. Alternate the following core-cardio exercises two at a time for 4 rounds for 40s each with 15 rest in between and then perform next two movements until complete:
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt *2B’s= Draw in belly towards spine & engage bladder muscles
1. Crunch with Corkscrew (20s Each Direction) *Support head as needed *3B’s *Extend legs and crunch to make harder *Look at abdomen
2. MB Partner Lateral Shuffle (20 s each side) *Keep feet from touching *Stay low *Relax heels
3. TRX: Y & T *Relax shoulders *Shoulders back & down *Squeeze shoulder blades and hold at end ROM for 2s *One foot forward, on foot back- use legs to spot *3B’s
4. Jog in place (preferably in soft mat) *Relax heels
5. Swiss Ball: Bridge with Push-Pull *Keep hips up and push right arm up to ceiling while at the same time rolling onto left shoulder and pull back- alt. sides *Hold at end rom for 1s *3B’s
6. Ladder: In-In-Out-Out (Forwards & Backwards) (20 s each movement) *Relax heels
7. SB/MB Sit-Up Pull-Over *Be careful of shoulder for those with issues – start at chest as needed *2B’s
8. Battle Ropes: Underhand Grip Egg Beaters (20s) *Forward-Back Jacks (20s) *3B’s
Obstacle Course 2 min after each round
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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