Boot Camp Fitness San Carlos 8/6/12- 10 Body Weight Core – Cardio Exercises To Flatten Your Belly
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
As a Group: Perform Core Movements Below – 10 exercises in approx. 10 minutes (40 seconds of work with 10 seconds of recovery)
1. Core: Lower Ab Partner Resistance (40s each person applies resistance by pulling heels of feet) *Goal is to keep knees over hips for person on the ground
2. Cardio: Side Step Touch *Chest up
3. Core: Reptile Push-Up Hold *Knee to Elbow *Keep Plank *Lock shoulders back & down
4. Cardio: Pike Jump Side to Side *Butt kick and bring feet right to left *Keep Plank *Lock shoulders back & down
5. Seated V-Scissors *Do scissors horizontally with legs *On elbows *Count as a group and get energy *Lock shoulders back & down
6. Cardio: Down-Ups *Instructor says high knees then down-they then get right back up into high knees *Touch chest to ground
7. Core: Partner Sit Up *High 5 at op of sit up *Wide feet *Dig heels
8. Cardio: Partner Knee Slaps (20s for Each Person to Be The Slapper ) *Face each other *Avoid moving around the room too much
9. Core: Side Lying Groin Plank (20s Each Side) *Remove bottom leg *Head back *Lock shoulders back & down
10. Cardio: Jumping Forward-Back Jacks *Jump front to back with both feet *Arms do normal jumping jack pattern
10. Cardio: Jumping Forward-Back Jacks *Jump front to back with both feet *Arms do normal jumping jack pattern
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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