Boot Camp Belmont Gym 6/26/14: 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: None
*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, 10 Sets
Alternate the following 8 core-cardio exercises, two at a time for 40s until all 4 sets are complete for each pair. Then go to next two movements. Perform in a circuit. Do your best to take 15s to transition between the pair of 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. Speed Ladder-Icky Shuffle (20s Fwd & 20s Back) *Lead in with a different foot each time *Relax heels *3B’s
2. Lateral Ape: http://www.youtube.com/watch?v=6wJgH_Ckmbs (20s each side) *Sit in full squat–>reach with straight arms and jump to side* 2B’s * Lock shoulders back & down
3. Jump Rope *Relax heels
4. TRX Hip Drop (20s each side) *Shoulders back & down – squeeze shoulder blades *3B’s
5. X-Bike (Coach picks cardio at Menlo) *Make sure there is only a slight knee bend with bike *Stay aerobic
6. Pull-Up Hang with Lower Ab Curl *3 B’s *Modify with Supine Lower Ab Curl
7. Glider Mountain Climbers *Feet on Gliders *Knees barely off ground *Shoulders back & down *3B’s
8. Swiss Ball Oblique Crunches *3B’s
9. High Knees *Toes up *3B’s
10.Single Leg Bridge with Foot on Foam Roll (25s each side) *Hips up & Level *3B’s
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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