Boot Camp Fitness San Carlos 8/21/12- 6 Core – Cardio Exercises To Lose The Belly Fat
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: Jog/Walk: 3 min
CORE: Alternate the 6 exercises two at a time for 4 Rounds for 50s in a circuit (rest 15 s in between)
1. MB Sit Up & Russian Twist *Perform sit up and chop ball towards ground and then rotate right to left *Avoid coming all the way up with sit up *Keep chest up
2. Supine Bridge with Leg Hold (Hold for 30s Each Leg) *Toes up
3. Glider Plank Hip AB/AD *Keep Butt Down *3 B’s
4. Prone Pulldowns *Begin in superman position with relax shoulders and then bend the elbows and pull the arms back (like doing a horizontal Lat Pulldown). Squeeze the shoulder blades together. Return the arms to the starting position again.
5. TRX Hip Drop (25 s Each Side) *Keep 3B’s *Stay tight *Head up, chest up, shoulders back & down
6. Supine Lower Abdominal Alt. Leg Press *Similar to a bicycle but like a unilateral leg press- press the heel forward *Bring legs lower to make harder *Maintain belly & bladder engagement with imprint of spine *Crunch to increase intensity
Jog/Walk: 3 min after all 4 sets
Circle Time-Cool Down Stretches: 5 min
If you can’t see the video above go to: Boot Camp BLOG
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Your friend & coach,
Brien
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