Group Personal Training Foster City Boot Camp 9/5/13: Core – Cardio Blast
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Review WOD here and after warm-up as needed. Assign groups here also.
Phase 2: None
Phase 3: None
*Set Gym Boss or Interval App to: 50s work time, 10s rest, 8 sets
Alternate the following 8 core-cardio exercises two at a time for 4 rounds each until complete (10s transition). After all 4 sets are complete for each pair of exercises move to the next two exercises.
I.
a. MB Seated Figure 8’s *Sit tall and lean back as tolerated *Keep core tight- 2B’s *Make a figure 8 pattern with MB as legs flex & extend
b. Rings- In-Out-In-Out Pattern -Jumping or In-In-Out-Out Pattern-Quick Feet *Everyone has their own ring *Relax heels
II.
a. Swiss Ball Russian Twists *Keep hips up & level *Hold MB/DB/Plate if tolerated *3B’s *Rotate from core
b. Jump Rope *Relax heels
III.
a.Supine Reverse Crunch with MB Btw Heels & Hamstrings (Lift pelvis off ground) *3B’s
b.Ladder: Drill of your choice *Relax heels
IV.
a. Swiss Ball/Bosu/Disc Oblique Chops *Stay Tight *Chop Right and Left with Arms Overhead *Keep Low Back In Contact with Ball *keep tension on abs on the way up- if you go too high you will lose contraction *Hold DB/MB/Plate if tolerated *3B’s
b. Jog
Circle Time: Cool down & stretch (5 minutes)
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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