Boot Camp San Carlos Fitness Trainer 6/3/14: Core – Cardio Flat Abs 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: Cardio: 3 min
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 8 sets
*There are 6 core/cardio stations with two movements in each station. Alternate exercises when applicable in each station for 40s each for 3 sets each (10s transition time) then move on to next two exercises. There should be a 10s transition between exercises.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Jump Rope *Mix up different footwork patterns *Relax heels *Land on mid foot and Jog
2. Glider/Swiss Ball/TRX Pike (40s) and Glider/Swiss Ball/TRX Leg Curls (40s) *Pike is a straight leg movement *Jack Knife is Bent Knees *Lock shoulders back & down *3B’s
3. Jumping Twists (40s) *Twist from the waist & Jumping Jack Cross-Over (40s) *Cross over with the feet *Use trampoline if able *Relax heels *3B’s
4. MB Wall Side Facing Trunk Rotations (40s each side) *Explode MB into wall- use whole body *3B’s *Move from core *Studio: Do this on target wall
5. MB Supine Chops (40s) *Dig heels with wide feet and MB Kneeling Side Bend (40s hold) *3B’s *Look at abdomen *Tongue on roof of mouth
6. Swiss Ball Lower Abdominal March *Walk back farther to make harder *Crunch up *Support back with ball (40s) *3B’s *Keep tight curl and Prone Butt Pinchers (40s) *Feet together. *Lift thighs as high as possible *2B’s
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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