Boot Camp Fitness San Carlos 10/30/12- Flat Abs For The Halloween Core – Cardio Workout

Boot Camp Fitness San Carlos 10/30/12-  Flat Abs For The Halloween 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, 5s rest, 6 sets 

*We will be doing 6 core/cardio stations -80s each for 3 sets for and then cardio at the end after all sets are complete. There should be a 5s transition between exercises.

1.     Jumping Twists (40s) *Twist from the waist & Jumping Jack Cross-Over (40s) *Cross over is the feet *Use trampoline if able

2.     Glider/Swiss Ball/TRX Pike (40s) and Glider/Swiss Ball/TRX Leg Curls (40s) *Pike is a straight leg movement *Jack Knife is Bent Knees *Lock shoulders back & down

3.     MB Wall Side Facing Trunk Rotations (40s each side) *Explode MB into wall- use whole body

4.     MB Supine Chops (40s) *Dig heels with wide feet and MB Kneeling Side Bend (40s  hold) *3B’s

5.     Ladder Drill: Lateral Forward Two –Back Two (40s each side) *Moving laterally to the end of the ladder, take 2 steps into the ladder and take two steps back. Lead with whatever foot is the lead leg for the lateral movement *Relax heels

6.     Supine Lower Abdominal Curl Ups with MB Between Knees (40s) *Keep tight curl and Prone Butt Pinchers (40s) *Feet together. *Lift thighs as high as possible

Walk/Run/Jog (5-15 minutes)

Circle Time-Cool Down Stretches: 5 min

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