Group Personal Training San Mateo 6/20/13: Core – Cardio 6 Pack Workout

Group Personal Training San Mateo 6/20/13: Core – Cardio 6 Pack 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

*Review WOD below and assign campers stations. After review immediately transition to WOD. They can get water at any time on their own.

Perform the following exercises in a circuit for 3 rounds for 50s each. 10s transition between exercises:

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

*2B’s= Draw in belly towards spine & engage bladder muscles

1. MB Side Bend (25s each side) *Place MB on top of head *Shoulders back & down- squeeze shoulder blades *3B’s

2. Supine Lower Abdominal Knee Ups *Attempt to bring knees straight up with knees bent *Use arms as needed to lift butt off ground *Control movement on way down *3B’s *Relax neck

3. Glider Plank Crawl * Stay low *Crawl in plank position with gliders under elbows *Shoulders back & down *3B’s

4. Battle Ropes-Kneeling Rotations *Rotate from core *Studio @ 8:25 –Do MB Seated Russian Twist *Shoulders back & down *2B’s

5. Supine Bridge with March *Keep bridge with hips up *Alternate march *2B’s *Feet together *Keep hips level

6. Bosu/Swiss Ball Crunches *Get full rom- extend spine *3B’s *Look at abdomen *Tongue on roof of mouth

7. Band Stationary Side Steps (straight legs) *Band around ankles *Shoulders back & down *3B’s

*After each round, walk or jog for 2 min


*Additional obstacle course work 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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