Fitness Classes Burlingame 7/9/13: Flatten the Muffin Top with this 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: Obstacle course (5 min)
*Review WOD below and assign campers stations for the WOD below. Boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 8 sets
Alternate the following 8 core-cardio exercises two at a time for 40s each in circuit for 4 rounds with 10s transition time.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Partner Supine Lower Ab Curl or Straight Leg Pelvic Lift *Partners stabilize arms *3B’s *Perform outside at studio
2. MB Partner Lateral Shuffle Drill *Both partners move right to left approx. 5 yards passing ball to each other *Relax heels *Perform outside at studio
3. Partner Sit Up *Partners touch hands at the top of sit-up *Keep tension on core by not going up all the way *Wide feet *Digg heels *3B’s
4. Bear Crawl*Opp. arm and leg *Stay low *Campers go forward and back *3B’s
5. Partner Push-Up Hold with Opp. Hand Touch *Keep Core Tight *Lock Shoulders Back & Down *Butt Down *Wide feet *3B’s
6. Partner Knee Slaps (20s each as the leader) *Goal is to slap partner’s knee *2B’s
7. MB Kneeling Rotation (20s each side) *Facing each other *Extend arms as needed *Move from core *Shoulders back & down *3B’s
8. MB Reaction Drill *Both partners react to wherever ball is passed from partner *Keep feet moving at all times *Stay in athletic position *2B’s
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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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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