Boot Camp Fitness San Carlos 8/16/12- Summer 6 Pack Core – Cardio Circuit
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
*Set Gym Boss or Interval App to: 50s work time, 10s rest, 6 sets
Alternate the following 8 core-cardio exercises two at a time for 3 rounds (10s transition).
Alternate the following 8 core-cardio exercises two at a time for 3 rounds (10s transition).
I.
a. MB Kneeling Side Bend *Keep core tight *MB on Head or Above Head To Make Harder
b. Bleachers/Bike
II,
a. Swiss Ball Russian Twists *Keep hips up & level *Hold DB/Plate if tolerated
b. Jump Rope *Relax heels
III.
a.Supine Reverse Crunch with MB Btw Heels & Hamstrings (Lift pelvis off ground)
b.Ladder: Drill of your choice *Relax heels
IV.
a. Supine Oblique Chops *Stay Tight *Chop Right and Left with Arms Overhead *Keep Low Back In Contact with Ball *Hold DB/Plate if tolerated
b. Jog
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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