Boot Camp Fitness San Carlos 6/5/12- Get Summer Ready with this Core Cardio Workout

Boot Camp Fitness San Carlos 6/5/12-  Get Summer Ready with this 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: Cardio Movements (Perform the following movements 2x each in a circuit *Keep core engagement above. Toes up landing on ball of foot for all movements below.

1.    March

2.    High Knee Skip

3.    High Knee Run

4.    Jog – Half Court

5.    Backwards Jog- Half Court

6.    Forward Low Skip- Half Court

7.    Backwards Low Skip- Half Court

8.    Lateral Shuffle

9.    Carioca 

*Set Gym Boss or Interval App to: 40s work time, 15s rest, 7 sets

Perform the following core-cardio exercises in a circuit as a group (in a circle) for 40s each in circuit for 3-4 rounds with 15s transition time. Perform cardio movements inside or outside circle of mats.

1.     Plate/MB Kneeling Side Bend  or Swiss Ball Side Bend (20s each side)  *Arms Overhead *Lock

2.     Push-Up Position Plank *Alt Arm & Opp Leg

3.     Band Kneeling Straight Arm Pulldowns *Keep arms to sides *Hold for 2s -Lock

4.     Prone Flutter Kick (Alt. Hip Ext)  *Elbows to Back Pockets *Wide Legs

5.     Swiss Ball Lower Ab Curls or Lower Ab Curls with Pull-Up Hang *Back should be supported *Hold railings *Start this movement sitting with back close to railing-move forward slightly so back is supported * Campers can just hold leg ups without curl

6.     Side Plank Drop (30s each side) *Feet on Bench *Lock

7.     MB/SB Standing Diagonal Wood Chop (20s each side) *High to low

Circle Time-Cool Down Stretches: 5 min

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