Boot Camp Belmont Fitness 1/9/14: The Revolution 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: None
*Review WOD and assign campers stations for the WOD below. After 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: 50s work time, 10 rest, 4 sets, 30s transition
Alternate the following core- cardio exercises two at a time for 50s each with 10s transition for 4 rounds. After completing first 2 movements move to next two, etc. This is a 45 min workout if all goes as planned – 5 stations @ 9 min each.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Cardio- X Bike (Studio) or Dynamic Step-Ups with Small Step (30s each side) (1 Min Total) *For Bike -Need to adjust seats quick- make sure they know their setting *slight bend in knee *Stand as tolerated- increase gear when standing
2. Core- Oblique Crunches with Hips & Knees Flexed at 90 *look at abdomen *3B’s (1 min) *Repeat 4 times *Transition 15s
3. Cardio- Ring- Fwd-Fwd-Back- Back *each camper has their own ring *relax heels (30s leading with each foot)
4. Core- TRX Pendalum *3B’s (1 min) *Repeat 4 times *Transition 15s
5. Cardio- Jump Rope (1 Min) *Relax heels
6. Core- MB Side Wall Rotations (30s each side) *Repeat 4 times *Transition 15s
7. Cardio- Jog in place (1 Min)
8. Core- DB Standing Side Bend *Challenging Weight (30s each side) *Repeat 4 times *Transition 15s
9. Cardio- Whacky Jacks (1 Min)
10. Core- Supine Corkscrew with Swiss Ball *Place Swiss Ball between legs and rotate right to left *Lower legs to increase intensity *3B’s (1 min) *Repeat 4 times *Transition 15s
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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