Health Club Foster City Boot Camp 9/3/13: Core – Cardio 6 Pack Workout
3 Phase Warm-Up:
Phase 1-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
*During these 5 min give overview of the wod below- i.e. group bodyweight workout, good for travel, no equipment, etc.
Phase 2: None
Phase 3: Cardio: Obstacle Course- 2 min
*Stay aerobic
*During 1 minute break, review wod below. Only take 1 min and show movements quickly *Set Gym Boss or Interval App to: 40s work time, 10s rest, 3 sets Core Workout: Perform the following exercises in a group circuit for 40s (except #1 & 4)and then perform the obstacle course.
Rest approx. 30s after each round and perform 3 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. Quadruped-Opp. Arm & Leg (5 x10s Hold)
*3B’s *Shoulders Back & Down- educate about lock here
2. Prone Butt Pincher *Lift thighs and hold for 4s *3B’s *Look down *Wide knees *Bottoms of feet together
3. Supine Lower Abdominal with Wide Knee Curl Up *Hold 3s *3B’s *Hans behind head and crunch up to increase intensity *Hold MB btw knees to increase intensity *Heel tap
4. Supine Bridge with Opp. Arm & Leg (5x10s Hold) *Toes Up *3B’s *Keep hips up and level
5. Supine Straight Leg Toe Touch *Tongue on roof of mouth *3B’s *Look at abdomen
6. Supine Trunk Rotation Hold with Leg Extension *Rotate knees right to left *Attempt to extend legs when in rotation to one side for 2-5 s *3B’s
7. Side Plank Hip Drop on Hand (20s each side) *Modify with elbow *Lock *3B’s *Shoulders Back & Down *Squeeze shoulder blades *Look straight
8. Side Lying Groin Plank (20s each side) *Lock *Remove bottom leg *Modify by putting bottom knee on ground *3B’s *Shoulders Back & Down *Squeeze shoulder blades *Look straight
9. Obstacle Course (2 min) 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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