Fitness Classes Burlingame 1/8/13: New Years Revolution Core – Cardio Workout

Fitness Classes Burlingame 1/8/13: New Years Revolution 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

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

1.    Side Lying Hip AD (RT Leg) *3B’s

2.    Side Lying Hip AD (LT Leg)

3.    Plank-Side Plank Combo *Elbow under shoulder *3B’s *Perform on knees as needed *Butt down

Phase 3: Obstacle Course (3 Min) 

*Set Gym Boss or Interval App to: 40s work time, 5s rest, 8 sets

Perform the following core-cardio exercises below two at a time until all 3-4 sets are complete. Perform for 40s each for 3- 4 rounds with 10s transition time between exercises.

Group I: MB Wall Sit Up (just tap wall if not concrete) *Dig heels into ground *2B’s & Swiss Ball Lateral Ball *Keep Hips Up *Shift Weight Right to Left *3B’s

Group II: Band Kneeling Diagonal Pull Aparts*Shoulders down & back *Squeeze Shoulder Blades *Can also knee on bosu or disc *3B’s  & MB Figure 8’s *Lengthened spine *2 B’s *Shoulders down & back

Group III: Lower Ab Curl w/MB Btw Heels & Calves *Hands behind head or by sides *Lift Pelvis *Control Down *3B’s *Tongue on Roof of Mouth & Prone Butt Pinchers *Feet togethor *Lift thighs

Finish with Obstacle Course (3-5 Min)

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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