Menlo Park Gym 12/13/12: Core – Cardio Holiday Fat Buster Workout‏

Past workout: https://brienshamp.com/2012/05/24/personal-training-menlo-park-boot-camp-51212-trx-suspension-trainer-rip-trainer-sandbags-and-more-to-train-the-core/

Menlo Park Gym 12/13/12: Core – Cardio Holiday Fat Buster 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

Obstacle course: 5 Min

Review WOD below.

Perform the following exercises in a circuit for 4 rounds for 50s each. 10s transition between exercises:

Perform each exercise for 50s in a circuit for 4 rounds:

1.     TRX Kneeling Roll-Out *Hold at end range for 5s *Lock shoulders back & down *3B’s

2. Band Kneeling Trunk Rotation (25s each side) *Lock shoulders back & down *Move from core *3B’s
3. Lower Ab Curl with Pull Up Hang * Supine as needed *3B’s
4. Swiss Ball Bridge with March *Keep hips up *Alt right & left leg march *3B’s
5. SB Crunch with Reach *Hold at top for 2s *Lock shoulders back & down *2B’s
6. Prone Butt Pincher *Feet together *Hold at top for 5s

*Additional obstacle course work if time

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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