Health Club San Mateo Boot Camp 2/21/13: Core – Cardio Fun!‏

Health Club San Mateo Boot Camp 2/21/13: Core – Cardio Fun!‏

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min) *Review WOD here and after warm-up as needed. Assign groups here also.

Phase 2: None

Phase 3: None

*Set Gym Boss or Interval App to: 50s work time, 10s rest, 6 sets

Complete the following 6 exercises in a circuit and then perform cardio. (10s transition). Do 4 rounds.

1.     Lower Ab Pelvic Lift *Legs straight *Curl pelvis *With hands overhead anchor on to something stationary to assist *3 B’s *Drive heels to sky *Relax neck

2.     Ropes: Egg Beaters & Snakes (25s each) *Athletic position *Hinge from hip *2B’s

3.     Glider Plank Hip Ab/Ad *Stay tight *Elbows in *3B’s

4.     Swiss Ball Russian Twist *MB or DB in hands *Keep hips up & level *Rotate from core *3B’s

5.     SB Supine Sit Up *Start bag at chestàSit up and press bag overhead àfinish with elbows to ears *Lock shoulder back & down *3B’s

6.     Band Reverse Flys on 1 Foot (25s each) *Squeeze shoulder blades *Relax neck *Hold at end range of motion for 2s *3B’s

*After each round do 3 min of cardio- goal is not to go out of breath

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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