Boot Camp Fitness San Carlos 8/1/12- Hot August 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
Cardio: Walk/Jog/Bike- 5 min *Stay aerobic
*Set Gym Boss or Interval App to: 50s work time, 10s rest, 12 sets Alternate the following 8 exercises two at a time for 50s each for 3 rounds and then go to next station (10s transition). Perform the speed ladder exercises as a group. See the order below.
Station 1:
1. Plate/DB Side Bend (25 s each side) *Lock Shoulders Back & Down *Keep 3B’s
2. Cardio- Speed Ladder
Station 2:
1. MB Kneeling Reverse Wood Chops (25s each side) *Lock Shoulders Back & Down
2. Cardio- Speed Ladder
Station 3:
1. MB Wall Sit Up Toss
2. Cardio- Speed Ladder
Station 4:
1. Walking Side Step with Band-Straight Legs (25s each direction) *3 B’s
2. Cardio- Speed Ladder
Station 5:
1. Swiss Ball Lower Abdominal Hold *Elbows to Ears
2. Cardio- Speed Ladder
Station 6
1. Glider Roll-Out
2. Cardio- Speed Ladder
Ladder Drills (At halfway point lead in with different foot):
Sets 1-3 as a group: In-In-Out-Out (Fwd)
Sets 4-6 as a group: In-In-Out-Out (Fwd-Skip One)
Sets 7-9 as a group: In-In-Out-Out (Back)
Sets 10-12 as a group: Wide Skip *Toes up- drive ball of foot into ground
Sets 13-15 as a group: Hop Scotch
Sets 16-18 as a group: Hop Scotch with 1 Foot In
Sets 4-6 as a group: In-In-Out-Out (Fwd-Skip One)
Sets 7-9 as a group: In-In-Out-Out (Back)
Sets 10-12 as a group: Wide Skip *Toes up- drive ball of foot into ground
Sets 13-15 as a group: Hop Scotch
Sets 16-18 as a group: Hop Scotch with 1 Foot In
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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Personal Trainer, Nutrition and Lifestyle Coach
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