Boot Camp Belmont Fitness 1/23/14: Flatten Your Abs 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: Review of WOD Below
Phase 3: Review of WOD Below
*Review WOD below during Phase 2 & 3 above. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
Phase 3: Perform Team Dynamic Warm-Up 2x Each At Aerobic Intensity (5 min):
Cardio Movements (Perform the following movements 2x each (10 yards) in a circuit *Keep core engagement above. Toes up landing on ball of foot for all movements below.
1. March *Toes up- land on ball of foot *Goal is stride frequency
2. High Knee Skip *Toes up- land on ball of foot *Goal is stride frequency
3. High Knee Run *Toes up- land on ball of foot *Goal is stride frequency
4. Jog
5. Backwards Jog *Lead with hips
6. Forward Low Skip
7. Backwards Low Skip *Lead with hips
8. Lateral Shuffle *Relax heels *Stay low
9. Carioca *Relax heels
*Set Gym Boss or Interval App to: 40s work time, 15s rest, 7 sets
Perform the following core-cardio exercises in a circuit for 40s each in circuit for 4 rounds with 15s transition time.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Swiss Ball Lower Ab Curls or Lower Ab Curls with Pull-Up Hang *Back should be supported by ball *For Ball: Hold something to stabilize*Start this movement sitting with back close to stationary object-move forward slightly so back is supported * Campers can just hold leg ups without curl *3B’s
2. Side Lying Groin Plank (20s each side) *Top leg on Bench/Mat/Step/Tire (bottom leg spotting as needed) *Lock *3B’s *Hand on hip – squeeze shoulder blades
3. MB Kneeling Side Bend (place mb on head) or TRX Hip Drop or Swiss Ball Side Bend (20s each side) *Lock *3B’s
4. Band or Rip Trainer Kneeling Straight Arm Pulldowns *3B’s *Keep arms to sides *Hold for 2s at bottom -Lock
5. Push-Up Position Plank on Elbows *Alt Arm & Opp. Leg Hold *3B’s *Wide feet
6. Prone Flutter Kick (Alt. Hip Ext) *Wide Straight Legs *2B’s
7. MB/SB Standing Diagonal Wood Chop (20s each side) *High to low –shoulder to knee *Do your best to keep arms straight *Stop fast at knee to decelerate *Weight shift *Hinge from hip *2B’s *Move from core
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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