Health Club Foster City Boot Camp 8/20/13: Core – Cardio 6 Pack Workout
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Review WOD below and assign groups here
Phase 2: None
Phase 3: Cardio: Obstacle Course- 5 min *Stay aerobic
*Review WOD again as needed during 1 minute rest and water break
*Set Gym Boss or Interval App to: 50s work time, 10s rest, 12 sets
Alternate the following 8 exercises two at a time for 50s each for 3-4 rounds and then go to next station (approx.. 30s transition). Perform the speed ladder exercises as a group. See the order below.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Station 1:
1. Plate/DB Standing Side Bend (25 s each side) *Lock Shoulders Back & Down * Squeeze shoulder blades *Keep 3B’s
2. Group Cardio- Speed Ladder
Station 2:
1. MB/Plate (make it tough) Kneeling Reverse Wood Chops (25s each side) *Lock Shoulders Back & Down *Hinge from hip *Move from core
2. Group Cardio- Speed Ladder
Station 3:
1. MB Supine Partner Sit Up Toss *2 B’s *Both partners supine
2. Group Cardio – Speed Ladder
Station 4:
1. Walking Side Step with Band-Straight Legs (25s each direction) *3 B’s *Lock Shoulders Back & Down
2. Group Cardio – Speed Ladder
Station 5:
1. Swiss Ball Lower Abdominal Hold *Elbows to Ears *Sit up to create tension in abs – avoid going to high
2. Group Cardio- Speed Ladder
Station 6
1. Glider Right-Left Roll-Out *Move from hips and reach to right–> back to start–>reach to left *Lock *Shoulders Back & Down *3B’s & Leg Curls (25s each) *Keep hips up *Drive heels into ground
2. Cardio- Speed Ladder
Ladder Drills (At halfway point lead in with different foot):
Sets 1-3 as a group: In-In-Out-Out (Fwd)
Sets 4-6 as a group: In-In-Out-Out (Fwd-Skip One)
Sets 7-9 as a group: In-In-Out-Out (Back)
Sets 10-12 as a group: Wide Skip *Toes up- drive ball of foot into ground
Sets 13-15 as a group: Hop Scotch
Sets 16-18 as a group: Hop Scotch with 1 Foot In
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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