Belmont Weight Loss 5/2/13: Core – Cardio Workout‏

Belmont Weight Loss 5/2/13: 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

*Set Gym Boss or Interval App to: 50s work time, 15s rest, 3-4 sets

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

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

Perform the following exercises for 50s as fast or as challenging as possible with good form for 3-4 Rounds.

Perform the following core workout in a circuit for 3-4 sets. All core exercises are 50s each. There should be a quick transition as a group (15s) between exercises.

1.     SB/Plate/DB Standing Reverse Chops (Low to High) (25s Each Side) *Weight shift with pivot of feet *Hinge from hip *Keep arms straight *2B’s *Studio: Use DB’s

2.     Bosu/Disc Crunches *3B’s *Look at abdomen  *Tongue on roof of mouth

3.     Donkey Kick with Opp. Arm Lift (25s Each) http://www.youtube.com/watch?v=sFykp4b7FFQ *3B’s *Look down *Relax shoulders *Keep shoulders back & down

4.     MB/Ripp Trainer Standing Wood Chop (High to Low) (25s Each Side) *Stop diagonal pattern as quick as possible at knee to work on deceleration *Keep arms straight *2B’s *Hinge from hip

5.     Side Elbow Plank Hip Drop (25s Each Side) *Feet on step/matt *3B’s

6.     Kneeling Battle Rope Rotations (25s each) *Rotate and slam rope right to left *Move from core *Partner jogs in place *3B’s *Studio: perform outside

7.     Supine Reverse Swiss Ball Crunches *Ball under knees *Hands to sides or behind head *Lift pelvis and curl *3B’s *Studio: perform outside


*Run/Walk After Circuit Above Outside: 5-10 Min

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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