Health Club Foster City Boot Camp 8/20/13: Core – Cardio 6 Pack Workout

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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