Boot Camp Fitness San Carlos 9/18/12: 24 Miniute 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: Cardio: 5 Min
Phase 3: None
*Review WOD below during warm-up above. Assign groups here also. After cardio immediately transition to WOD stations. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 3 sets
There are 4 stations with two exercises each- alternate the two exercises per station for 40s before moving to the next station. 10s transition. Perform 3 rounds.
I.
Ring/Cones Drills-Lateral Slalom: Move forwards & backwards in & out of cones or rings while going laterally (20s each direction laterally)*Avoid letting feet cross *Athletic positio Plate/SB Kneeling Reverse Wood Chops (20s each side) *Low to high-Knee to shoulder movement *Keep back flat *Hinge from hip
II.
Ankle Band Side Step-Straight legs (20s each direction) *3B’s Side Lying Groin (20s each side) *3B’s
III.
Battle Ropes: Big Egg Beaters *External Rotation *Hinge from hip Glider Crawl *Crawl forward and bike with gliders on feet *Keep legs straight *Keep core super tight
IV.
IV.
MB Seated Figure 8’s *Hold MB and perform 8 pattern weaving through legs and knees come to chest- Extend arms and legs to make harder Lower Ab with Vertical Straight Leg Raise *Lift pelvis *Attempt to touch heels to sky
More cardio if time permits
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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