Boot Camp Fitness San Mateo 3/14/13- Core-Cardio Blast‏

Boot Camp Fitness San Mateo 3/14/13-  Core-Cardio Blast

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

Perform the following 6 exercises in a circuit for 40 each for 4 sets (15s transition). Make sure core is engaged and posture is good.

1.     TRX Pendulum *Keep core tight and swing side to side *On hands or elbows *3B’s *Shoulders Back & Down  http://www.youtube.com/watch?v=rN2PJttn6fM

2.     Battle Ropes: In & Out Waves (Snakes) (20s) *Bring ropes in and out horizontally (20s) Side to Side Waveshttp://www.youtube.com/watch?v=18YTU-2Oz50&feature=related *2B’s

3.     Prisoner Supine Reverse Crunch with MB *MB Btw heel & hamstring  (Lift pelvis off ground)  *3B’s *Hold at top for 2s and control down *Exhale up

4.     Prone Cobra Hold *Lift upper body as high as possible and externally rotate shoulders and point thumbs up *Squeeze shoulder blades *Look down *Hold for 40s

5.     MB Seated Figure 8’s *2 B’s *Shoulders Back & Down *Sit tall *MB threads in between legs in 8 pattern as legs cycle back & forth

6.     Swiss Ball Chops *Stay Tight *Chop Right and Left *Keep Low Back In Contact with Ball

*Walk/Jog: 3 min after each round

Finish with Mirror Balance Drill (30s as the leader each x 2 Rounds) * Perform whatever movement you want on 1 leg and partner follows

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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