Boot Camp Fitness Burlingame 3/28/13- Spring Core – Cardio Workout

Boot Camp Fitness Burlingame 3/28/13- Spring 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

*Review WOD below during warm-up above.  Assign groups here also. After review immediately transition to WOD stations. They can get water at any time on their own.


*Set Gym Boss or Interval App to: 40s work time, 15s rest, 3 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 40s each with 15s rest in between in a circuit for 3-4 rounds. 

1. Gliders: Standing Groin *3 B’s *Shoulders Back & Down *Perform jumping jack with gliders *Hold something as needed to make the movement easier *3B’s *Use slide at Studio

2. MB Supine Bent Knee Combo Crunch (20s each side) *MB starts overhead (keep tuck) with legs extendedà flex right knee to 90 degrees and bring medicine ball to foot and repeat for 20sàswitch sides *Look down *Maintain 3B’s

3. Battle Ropes: Kneeling Alternating Waves *Shoulders Back & Down *2B’s

4. Plate/MB/SB Kneeling Back to Back Partner Rotations (20s each side) *Shoulders Back & Down *Move from core *Extend arms to make harder *3B’s

5. Swiss Ball/Bosu Prone Cobra (Hold 40s) *Look down *Shoulders Back & Down- squeeze shoulder blades *2B’s *Move forward on ball to make harder

6. Side Lying Hip Drop (20s each side) *Shoulders Back & Down- squeeze shoulder blades *Head back *3B’s

7. Lower Abdominal Swiss Ball/MB Curl *SB/MB Btw Knees *Maintain 3B’s *Curl from core


Complete 2 min of cardio after each round above- have some fun!

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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