Fitness Classes Burlingame 1/3/13: Flatten Your Abs in 2013-Core – Cardio Workout

Fitness Classes Burlingame 1/3/13: Flatten Your Abs in 2013-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: None

Phase 3: Perform Team Dynamic Warm-Up 2x Each At Aerobic Intensity (5 min):

Phase 3: Cardio Movements (Perform the following movements 2x each in a circuit *Keep core engagement above. Toes up landing on ball of foot for all movements below.

1.    March

2.    High Knee Skip

3.    High Knee Run

4.    Jog

5.    Backwards Jog

6.    Forward Low Skip

7.    Backwards Low Skip

8.    Lateral Shuffle

9.    Carioca 

*Set Gym Boss or Interval App to: 40s work time, 15s rest, 7 sets

Perform the following core-cardio exercises in a circuit for 40s each in circuit for 3-4 rounds with 15s transition time.  

1.     Plate/MB Kneeling Side Bend  or Swiss Ball Side Bend (20s each side)  *Arms Overhead *Lock

2.     Push-Up Position Plank *3B’s *Alt Arm & Opp. Leg

3.     Band Kneeling Straight Arm Pulldowns *3B’s *Keep arms to sides *Hold for 2s -Lock

4.     Prone Flutter Kick (Alt. Hip Ext)  *Elbows to Back Pockets *Wide Legs

5.     Swiss Ball Lower Ab Curls or Lower Ab Curls with Pull-Up Hang *Back should be supported *Hold something to stabilize*Start this movement sitting with back close to stationary object-move forward slightly so back is supported * Campers can just hold leg ups without curl

6.     Side Plank Drop (30s each side) *Feet on Bench *Lock

7.     MB/SB Standing Diagonal Wood Chop (20s each side) *High to low

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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