Fitness Classes Burlingame 12/11/12: Holiday Fat Buster Core – Cardio Workout

Fitness Classes Burlingame 12/11/12: Holiday Fat Buster 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: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

1.      Plank-Side Plank Combo (RT Side)*Turn forearm towards right side and then go into side plank *3B’s *Head back *Lock shoulders back & down

2.      Plank-Side Plank Combo (LT Side)*Turn forearm towards left side and then go into side plank *3B’s *Head back *Lock shoulders back & down

3.      Sit Up with Overhead Chop *2B’s

Phase 3: None

*Review WOD below during Phase 2 above and assign campers stations for the WOD below. After 2^nd round of Phase 2 boot campers immediately transition to WOD. They can get water at any time on their own.

*Set Gym Boss or Interval App to: 60s work time, 10s rest, 6 sets x3-4

Alternate the following exercises two at a time for 60s each for 3-4 sets with 10s transition time.

1. MB Sit Up Toss to Partner (30s each) *Quick Transition *Partner does a semi-circles while passing back the ball *2B’s

2. Side Lying Groin Plank  (30s each side)  *Remove bottom leg so top leg does all the work *Place top leg on a mat *Keep core tight *Lock shoulders back & down

3. Glider Jack Knife (30s) and Glider Elbow Plank with Hip AB/AD (30s) *Knees barely off ground for Jack Knife *Keep Core Tight *3 B’s

4. Swiss Ball Russian Twists *Hold MB *Hips Up *Rotate from core *Lock shoulders back & down

5. Prone Prisoner Cobra Hold  *Head back *Lock shoulders back & down-Squeeze *Thumbs Up

6. Battle Ropes: Underhand Grip Egg Beaters *Partners share the rope and perform as many reps to fatigue as possible

*Walk/Jog after all 3 rounds of exercises are complete above for 5-10 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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