Boot Camp Belmont Fitness 12/31/13: New Year’s Eve 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 WOD below
Phase 3: Obstacle Course (5 min)
*Review WOD below during Phase 2 & 3 above 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: 40s work time, 15s rest, 4 sets
Perform the following exercises in a circuit for 4 rounds for 40s each. 15s transition between exercises:
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Prone Flutter Kicks *Use swiss ball or high mat as needed and hang legs *Keep legs up as high as possible-alt. right and left *2B’s
2. Supine Oblique Reaches *Crunch up and reach to each heel with hand *Alt. sides *Tongue on roof of mouth *Wide feet *Look down *3B’s
3. Band Stationary Side Steps (straight legs) *Band around ankles *Shoulders back & down *3B’s
4. Glider Plank Hip AB/AD *Feet on Gliders *Shoulders back & down *3B’s
5. Battle Ropes- Kneeling Egg Beaters *Keep elbows in *Shoulders back & down *3B’s
6. Hanging Abdominal Curl *Hang from pull-up bar *Modify with Supine Lower Curl *3B’s *Relax neck
7. Swiss Ball Bridge with March *Head and shoulders on ball *Keep bridge with hips up *Alternate march as tolerated *3B’s *Feet together *Keep hips level
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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