Fitness Classes Burlingame 12/20/12: Core – Cardio Workout Fat Loss Workout

Past  similar workout: https://brienshamp.com/2012/06/11/menlo-boot-camp-fitness-53112-core-cardio-blast/

Fitness Classes Burlingame 12/20/12: Core – Cardio Workout Fat Loss 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 (6 min):

1. Jog

2. Backpedal

3. Weave

4. Zig Zag

5. Lateral Shuffle

6. Carioca

7. Skips

8. Lateral Shuffle with Cross –Over Skip (Trail leg)

9. Liners

*Review WOD below and assign campers stations for the WOD below. Immediately transition to WOD. They can get water at any time on their own.

Perform and alternate the following exercises two at a time for 40s each for 3 rounds until complete (10s rest):

Group 1:

1. Band Standing Wood Chops (20s each side)

2. Plate/MB/SB Kneeling Reverse Chops (20s each side)

Group 2:

3.  One Leg Bridges (20s each side) *Keep hips level

4.  Bosu Oblique Crunches

Group 3:

5.  Superman Fly *Start with arms to sides on ground (shoulders relaxed) and lift up with palms down. *Lift legs also

6.  Glider Plank Groin

Group 4:

7. Swiss Ball Kneeling Balance *Hold wall

8. Band Standing Walking Side Step (20s each side)

*Additional Cardio If Time

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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