Gym Foster City Boot Camp 11/7/13: 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
*Set Gym Boss or Interval App to: 40s 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
Perform the following exercises for 40s as fast or as challenging as possible with good form for 4 Rounds.
Perform the following core workout in a circuit for 4 sets. All core exercises are 40s each. There should be a quick transition as a group (15s) between exercises.
1. SB/Plate/DB Standing Reverse Chops (Low to High) (20s Each Side) *Weight shift with pivot of feet *Hinge from hip *Keep arms straight *2B’s *Use DB’s at Studio and do the order for WOD clockwise in room
2. Bosu/Disc Crunches *3B’s *Look at abdomen *Tongue on roof of mouth
3. Donkey Kick (20s Each) http://www.youtube.com/watch?v=sFykp4b7FFQ *3B’s *Avoid rocking pelvis *Relax shoulders *Keep shoulders back & down
4. Side Elbow Plank Hip Drop (20s Each Side) *Feet on step/mat *3B’s
5. MB/Ripp Trainer Standing Wood Chop (High to Low) (20s Each Side) *Stop diagonal pattern as quick as possible at knee to work on deceleration *Keep arms straight *2B’s *Hinge from hip
6. Kneeling Battle Rope Rotations (20s each) *Rotate and slam rope right to left *Move from core *Partner jogs in place *3B’s *Studio: Outside
7. Supine Reverse Swiss Ball Crunches *Ball under knees *Hands to sides or behind head *Lift pelvis and curl *3B’s *Studio: Outside
*Run/Walk/Cardio After Circuit Above Outside: 5 Min
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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