Boot Camp Fitness San Carlos 7/31/12- Body Weight Core – Cardio Workout
Warm-Up: Floor Stretches (5 min) & Review of 3 Part Breathing & Abdominal Drawing In Maneuver
Phase 2: None
Phase 3: None
As a Group: Perform Core Movements Below – 10 exercises in approx. 10 minutes (40 seconds of work with 10 seconds of recovery)
1. Jack knife (Right leg extended) *Tongue on roof of mouth
2. Prone Cobra *Upper body only *Squeeze shoulder blades
3. Jack knife (Left leg extended)
4. Side plank with hip drop (Right side) *Head & shoulders back- squeeze shoulder blades *3 B’s *Raise top leg to increase intensity
5. Horizontal Scissors *Count as a group *3 B’s *Crunch upper body to make more intense
6. Side plank with drop (Left Side) *Head & shoulders back- squeeze shoulder blades *3 B’s
7. Seated Bicycles (20s forwards and backwards) *Head & shoulders back- squeeze shoulder blades
8. Oblique crunches (Right side) *Tongue on roof of mouth
9. Plank with One Arm Rotation (20s each side) *Wide feet *Elbow flexed at 90 *Squeeze shoulder blades and hold for 2s *Look at hand *3B’s
10. Oblique crunches (Left side)
Perform after each round above: Obstacle Course Jog/Walk (4 min) *Stay aerobic
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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