Boot Camp Fitness San Carlos 10/23/12- Flat Abs For The Holiday Core – Cardio Workout

Boot Camp Fitness San Carlos 10/23/12- Flat Abs For The Holiday 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

*Set Gym Boss or Interval App to: 40s work time, 10s rest, 4 sets

We will be doing 2 min of cardio followed by 4 core exercises and again for another set a cardio & core exercises for 4 rounds.

Perform the following core/cardio workout in a GROUP.  All core exercises are 40s each. There should be a quick transition as a group (10s) between exercises.

1.    Walk/Jog/Obstacles: 2 Min

2.    Lower Ab Horizontal Scissors *Keep 3 B’s (especially imprint of spine) *Head Down *AKA Flutter Kicks in Boot Camp Manual *Count as a group *Crunch up to increase intensity

3.    Bridges with Straight Leg Raise (20s Each Side) *To make harder, place MB under arch of foot *Toes Flexed *Hips Level *Toes Up

4.    Plank with Hip Ext. (20s each side) *Hold each side for 20s *Squeeze butt *3 B’s

5.    Seated Russian Twist *Extend Arms *Sit on Sit Bones *Feet Off Ground As Tolerated *Bring some MB’s out so some can add intensity

6.    Walk/Jog/Obstacles: 2 Min

7.    Toe Touch with Straight Legs *Grab MB/SB to increase intensity *Attempt to touch toes *Look at quads *Tongue on roof *Chin tucked

8.    Modified Superman *Start with Arms Overhead *Drive Elbows Back & Down *Chest Up (Hold 5s)

9.    Side Plank on Hand (20s Hold Each Side) *Lift top leg & down as tolerated Modify as Needed

10.  Supine Jack-Knife (20s Each Side) *Lift Upper Body into Crunch For 20s each side * Extend One Leg Out and Bring One Knee Up *Tongue on roof  *See Manual As Needed

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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