Boot Camp San Mateo Personal Trainer 10/7/14: Holiday Transformation Day 2: Core-Cardio Workout

Boot Camp San Mateo Personal Trainer 10/7/14: Holiday Transformation Day 2: 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 &3: Review workout below and assign groups of 4 per for each of the exercise pairs below.

*Set Gym Boss or Interval App to: 40s work time, 20s rest, 4 sets

Alternate the following core-cardio exercises two at a time for 4 rounds. 40s intervals with 20s rest. It will take 15-20s to transition the TRX movements. Tell the group to keep their feet moving while they wait for the TRX. Don’t wait any longer than 20s as most people can’t go more than 20s on the TRX anyways J

1. TRX Pike *3B’s *Shoulders Back & Down
2. TRX Leg Curls *3B’s *Keep hips up *If more than 24 people use Swiss Ball (if you only have 4 trx’s)
3. Battle Ropes: Triceps Kickbacks *Get full extension of elbow  *Keep elbows by sides *Hinge from hips *2B’s *If more than 24 people only go 20s and jog in place for 20s (if you only have 4 ropes)
4. Battle Ropes: Egg Beaters *Keep elbows by sides *2B’s *If more than 24 people only go 20s and jog in place for 20s (if you only have 4 ropes)
5. Ring-In-In-Out-Out (20s leading with each foot) *Relax heels
6. Ring-Fwd-Back-Fwd-back (20s leading with each foot) *Relax heels
7. Plank *3B’s *Try not to rest – stay in plank while others transition
8. Plank *3B’s  *Rest 20s after they do 100s of plank *They are going to hate you J
9. Swiss Ball Russian Twists *Hips up *3B’s *Rotate from core
10. Swiss Ball Oblique Crunches *3B’s *Look at abdomen *Tongue on roof of mouth
11. Jump Rope: Side to Side Jumps *Relax heels
12. Jump Rope: Out-In Pattern (like jumping jack) *Relax heels

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.