Fitness Training Foster City Boot Camp 9/19/13 – Core-Cardio Blast

Fitness Training Foster City Boot Camp 9/19/13 –  Core-Cardio Blast

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: None

Perform the following 6 exercises in a circuit for 40 each for 4 sets (15s transition). Make sure core is engaged and posture is good.

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt *2B’s= Draw in belly towards spine & engage bladder muscles

  1. TRX Pendulum *Keep core tight and swing side to side *On hands or elbows *3B’s *Shoulders Back & Down  http://www.youtube.com/watch?v=rN2PJttn6fM
  2. Battle Ropes: In & Out Waves (Snakes) (20s) *Bring ropes in and out horizontally (20s) Side to Side Waves http://www.youtube.com/watch?v=18YTU-2Oz50&feature=related *2B’s *At 8:30 am do Kneeling Reverse Flys (pull-aparts) on Bosu Ball or Disc *3B’s *Keep arms straight
  3. Prisoner Supine Reverse Crunch with MB *MB Btw heel & hamstring  (Lift pelvis off ground)  *3B’s *Hold at top for 2s and control down *Exhale up
  4. Prone Flutter Kicks *Lift legs as high as possible *Toes to nose *Straight legs
  5. MB Seated Figure 8’s *2 B’s *Shoulders Back & Down *Sit tall *MB threads in between legs in 8 pattern as legs cycle back & forth
  6. Swiss Ball Chops *Use NRG Ball at Studio to Chop (ball with stick- hold stick and chop down) *Stay Tight *Chop Right and Left *Keep Low Back In Contact with Ball

*Walk/Jog: 2 min after each round

Finish with Mirror Balance Drill (30s as the leader each x 2 Rounds) * Perform whatever movement you want on 1 leg and partner follows

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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