Boot Camp Fitness San Carlos 6/26/12- Week 2: 21 Day Bikini Body 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
*Review WOD below during warm-up above. Assign groups here also. After review immediately transition to WOD stations. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 40s work time, 5s rest, 4 sets
We will be doing 10 sets per round-2 walk/jog stations & 8 core movements for 40s each. Perform 3 rounds. Perform the following workout as a group.
1. Walk/Jog- 3 min *Stay aerobic
2. Lower AB Wide Knee Ups *Hands behind head or next to hips *Open legs so knees are spread *Knees go straight up or curl
3. Bridge with Leg Crossover *Keep hips up & level *Toes lifted on both feet *Ankle crossed on opposite knee *Get a good stretch in hip *Alt every 2 s
4. Plank Up-Downs – 20 s leading with each hand *Start on elbows – right handàright elbowàrepeat for 20s and switch to other side
5. Prone Aquaman *Opp. Arm & Leg *Relax Shoulders *Elevate Chest to Drop Scapluas to Reduce UT Tension
6. Walk/Jog- 3 min *Stay aerobic
7. MB Partner Kneeling Chest Pass *For 20s throw at chest –next 20s mix the ball up
8. MB Partner Kneeling Side Rotations – 20s each side *Partners face same direction for 20s and switch *Move from core
9. MB Partner Sit-Up Toss *Throw from chest or overhead *Can use BB
10. MB Partner Indian Fighting – 20s each side *Line up right ear to ear with right hand on the ball for both partner – the goal is to get the ball away from partner and score a goal through partners legs- switch sides after 20s *Legs should be wide *Plank position *Make sure each person has their hand under their shoulder – they will end up extending their arm if not cued properly *Can use BB
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.
Try Boot Camp Fitness San Carlos for 3 Sessions for Only $29: www.BootCampRedwoodCity.com
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
