Boot Camp Fitness San Carlos 3/12/13- Try This 36 Minute Core – Cardio Program To Burn The Fat Away!

Boot Camp Fitness San Carlos 3/12/13-  Try This 36 Minute Core – Cardio Program To Burn The Fat Away!

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: *Review WOD below and assign campers stations for the WOD. After review boot campers immediately transition to Cardio for 3 minutes and then the WOD. They can get water at any time on their own.

Cardio: Jog/Walk: 3 min

CORE: Alternate the 12 exercises (6 Stations) two at a time for 3 Rounds for 40s in a circuit (rest 10 s in between)

1. MB/BB Lateral Shuffle with Partner or Wall (20s each direction) *Relax heels *2B’s

2.    MB/BB Carioca with Partner or Wall (20s each direction) *Relax heels *2B’s

3.    Glider Body Saw *Keep Butt Down *Shift weight forward and back  *3 B’s- stay tight *Perform on hands or elbows *Shoulders back & down

4.    Glider Standing Hip AD/AD back  *3 B’s- Stay tight  *Shoulders back & down

5. Speed Ladder-Forward Icky Shuffle (20s leading with each foot) *Relax heels *2B’s
6. Speed Ladder-Backwards Icky Shuffle (20s leading with each foot) *Relax heels *2B’s

7.    TRX Pike *Keep 3B’s *Stay tight *Head up, chest up, shoulders back & down

8.    TRX Leg Curls-alt legs *Hips Up Toes up *Keep core/hips stable

9.    Jump Rope with Heel/Toe

10. Jump Rope- Normal

11. Swiss Ball Russian Twists *Rotate from core *Squeeze palms together to engage core *Keep hips up and level *Squeeze butt
12. Swiss Ball Lower Ab March  *March slowly to attain balance *Back should be supported *Walk back to make harder *Extend arms overhead- elbows to ears *Tuck chin *Maintain belly & bladder engagement *Crunch higher to increase intensity *3 B’s- Stay tight  *Shoulders back & down

Jog/Walk If Time: 3 min after workout is complete

Circle Time-Cool Down Stretches: 5 min

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