Group Fitness Training San Carlos Boot Camp 10/3/13– Fall 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: None
*Review WOD below during warm-up above. Assign groups here also. After review immediately transition to WOD stations. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 40s work time, 15s rest, 3 sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Perform the following exercises for 40s each with 10s rest (first set go 15s) in between in a circuit for 3-4 rounds.
1. Band Stationary Standing Hip Ab *Keep legs straight *3 B’s *Shoulders Back & Down
2. Plate/MB/SB Kneeling Back to Back Partner Rotations (20s each side) *Make it tough for 20s *Shoulders Back & Down *Move from core *Extend arms to make harder and use a heavy object as tolerated *3B’s
3. Side Lying Groin (20s each side) *Bring bottom leg on top of top leg *To modify rest bottom leg on ground *Bring top hand on hip to aid in shoulder blade squeeze (avoid hand on ground- creates rounded shoulders) *Shoulders Back & Down- squeeze shoulder blades *Head back *3B’s
4. Bosu/Disc Crunches *3B’s *Go back farther to increase intensity *Back should be supported by ball *Tongue on roof of mouth *Look at abdomen
5. Swiss Ball Cobra (Hold 40s) *Look up to work on curvature in neck *Shoulders Back & Down- squeeze shoulder blades *2B’s *Move forward on ball to make harder *Arms by sides *Externally rotate arms- feel stretch in pec/shoulder
6. Lower Ab Curl (Reverse Crunch) with MB Btw Knees and Heels (engage hamstrings)-challenge with heavier balls *Maintain 3B’s *Curl from core
7. Band Standing Reverse Flys on 1 Foot (20s on each foot) *Pull band apart with straight arms *3B’s *Relax upper traps *Shoulders Back & Down- squeeze shoulder blades
Complete 2 min of cardio after each round above- have some fun!
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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