Boot Camp Fitness San Carlos 6/12/12- HOT Summer Core Cardio Workout!
Warm-Up: Floor Stretches (4 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
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Side Lying Hip AD (RT Leg)
2. Side Lying Hip AD (LT Leg)
3. Plank-Side Plank Combo *Elbow under shoulder *3B’s *Perform on knees as needed *Butt down
Phase 3: Obstacle Course (3 Min)
*Set Gym Boss or Interval App to: 40s work time, 5s rest, 8 sets
Perform the following core-cardio exercises below two at a time until all 3 sets are complete. Perform for 40s each for 4 rounds with 5s transition time between exercises.
Group I: MB Wall Sit Up *Dig heels into ground Swiss Ball Lateral Ball *Keep Hips Up *Shift Weight Right to Left
Group II: Band Kneeling Diagonal Pull Aparts*Shoulders down & back *Squeeze Shoulder Blades *Can also knee on bosu MB Figure 8’s *Lengthened spine *2 B’s *Shoulders down & back
Group III: Lower Ab Curl w/MB Btw Heels & Calves *Hands behind head or by sides *Lift Pelvis *Control Down *3B’s *Tongue on Roof of Mouth Prone Butt Pinchers
Group III: Lower Ab Curl w/MB Btw Heels & Calves *Hands behind head or by sides *Lift Pelvis *Control Down *3B’s *Tongue on Roof of Mouth Prone Butt Pinchers
Finish with Obstacle Course (3-5 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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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
