Boot Camp San Mateo Fitness 2/6/14: Core – Cardio Fat Buster
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
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After review 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, 15s rest, 8 sets
Perform the following exercises in a circuit for 4 rounds for 40s each. 15s 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. Battle Ropes-Reverse Flys (20s) & Egg Beaters (20s) *Hinge from hip *2B’s*Keep core stable *Shoulders back & down
2. Lower Abdominal Curl with Pull-Up Hang *3B’s *Modify with supine lower ab curl
3. Swiss Ball Prisoner Cobra Hold (40s hold) *Lift upper body *Squeeze shoulder blades *3B’s
4. Bosu Oblique Crunches *Get back extension*3B’s *Rotate from core *Tongue on roof of mouth
5. Rip Trainer – 1 Arm Row (20s each side) *Maintain stability – avoid rotating hips and shoulders *3B’s *Squeeze shoulder blades and hold for 2s
6. Single Leg Bridge with Foot on Foam Roll ( 20s each side) *3B’s *Keep hips level
7. Glider Plank Hip AB/AD *Bring legs in and out *Keep solid plank *3B’s
Walk/Jog 2 min after each round
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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