Boot Camp Fitness San Carlos 10/9/12- 75 Day Holiday Transformation Challenge-Day 2: Core – Cardio Workout!

Boot Camp Fitness San Carlos 10/9/12- 75 Day Holiday Transformation Challenge-Day 2:  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: Obstacle course: 5 min

*Set Gym Boss or Interval App to: 40s work time, 10s rest, 3-4 sets

Core Workout: There are 4 stations of core exercises below with two exercises in each station. Alternate the two exercises in each station for 3-4rounds before moving onto next station. Perform each exercise for 40s and rest for 10s between exercises.  

I. 

Lower Ab Curl w/ Pull Up Hang *Modify with supine  lower ab curl

Combo Crunch *Alt sides *Keep 3 B’s

II.

MB Kneeling Side Bend *Place ball on top of head *3B’s
MB Seated Russian Twist

III.

Band Standing Trunk Rotation (20s Each Side) *Move from core *Arms straight *Shoulders back & down
Prone Flutter Kick

IV.
Glider Leg Curls *Hips up & level

Glider Kneeling Roll Out *Keep 3 B’s *Move from hips

*Run/Walk: 5 Min

Circle Time-Cool Down Stretches: 5 min

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