Group Personal Training San Mateo Boot Camp 8/27/13: Core – Cardio Fun!

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: 40s work time, 10s rest, 6 sets

Complete the following 6 exercises in a circuit and then perform cardio. (10s transition). Do 4 rounds.

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

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

1.     Ropes: Egg Beaters & Snakes (25s each) *Athletic position *Hinge from hip *2B’s

2.     Lower Abdominal Circles with Pull-Up Hang (20s each direction) *Increase intensity by raising legs higher with circles *Modify with Supine Lower Ab Circles *Increase intensity by lowering legs –go lower with circles *With hands overhead anchor on to something stationary to assist *3 B’s *Relax neck

3.     TRX T *Staggered stance- use feet to help arms *Modify with Band Reverse Fly *Squeeze shoulder blades *Relax neck *Hold at end range of motion for 2s-squeeze *3B’s

4.     Glider Plank Hip Ab/Ad *Stay tight *Elbows in *3B’s

5.     Swiss Ball Russian Twist *MB or DB in hands *Keep hips up & level *Rotate from core *3B’s

6.     SB/MB Supine Sit Up *Start bag at chestà Sit up and press bag overhead àfinish with elbows to ears *Lock shoulder back & down *3B’s *Wide feet *Dig heels

*After each round do 3 min of cardio- goal is not to go out of breath

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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