Boot Camp Fitness San Carlos 10/4/12- Bodyweight Travel Core – Cardio Workout!

Boot Camp Fitness San Carlos 10/4/12- Bodyweight Travel 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, 3 sets

Core Workout: Perform the following exercises in a group circuit for 40s and them perform the obstacle course. Rest approx. 30s after each round and perform 3 rounds.

1. Quadruped-Opp. Arm & Leg (5 x10s Hold)

2. Butt Pincher *Lift thighs and hold for 4s

3. Lower Abdominal with Wide Knee Curl Up *Hold 3s

4. Bridge with Opp. Arm & Leg (5x10s Hold) *Toes Up

5. Straight Leg Toe Touch *Tounge on roof of mouth

6. Trunk Rotation Hold with Leg Extension *Attempt to extend legs when in rotation to one side for 2-5 s

7. Side Plank Hip Drop on Hand (20s each side) *Lock

8. Side Lying Groin Plank (20s each side) *Lock

9. Obstacle Course (2 min)

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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