Gym Foster City Boot Camp 11/5/13- November 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 and assign groups. Quick transition.
*Set Gym Boss or Interval App to: 50s work time, 15s rest, 4 sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Core Cardio Workout: Alternate the following 8 exercises two at a time for 4rounds and then move on to next two movements. Perform for 50s each and rest for 15s between exercises.
1. MB Partner Lateral Shuffle (25 s each side) *Keep hands open and extend arms in front of chest *Partners need to get out of corners quickly *Relax heels *2B’s *Studio @ 8:30 am- Do this is parking lot
2. Crunch with Corkscrew (25s Each Direction) *Legs move in circle outwards (25s) & inwards (25s) *Crunch position to or lower legs make harder *Look at abdomen *Tongue on roof of mouth *3B’s
3. Battle Ropes: Semi Circle with Underhand Grip Unilateral Wave (25s) & Semi Circle Agility Movement (25s) *Stay low and hinge from hip *Heels barely off ground *Studio: Perform outside
4. Parallel Bar Lower Ab Curl *Hold Triceps Ext at top of dip movement for those that can and perform curl up *Elbows in *Modify with Supine Lower Abs as needed *3B’s *Studio: Use Equalizer
5. Jump Rope *Relax heels *3B’s *Studio @ 8:30 am- X-Bikes
6. Swiss Ball: Bridge with Push-Pull (One arm pulls while the other pushes-camper will end up on each shoulder) *Keep bridge *Can use db to make harder
7. TRX: Y & T *One foot forward, one foot back or Band 3 Way Pull-Aparts on 1 Foot (25s each foot) *Lock shoulders *Squeeze and hold for 2 s *Studio @ 8:30 am- Use TRX’s inside
8. Jog in Place
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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