Personal Fitness Training Foster City Boot Camp 12/12/13– Core – Cardio Blast
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
Phase 2: None
Phase 3: None
*Review exercises during warm-up
*Set Gym Boss or Interval App to: 50s work time, 10s rest, 4 sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Perform the following core/cardio workout in a GROUP. All core exercises are 50s each. There should be a quick transition as a group (10s) between exercises. Make sure core is engaged and posture is good. Use MB to increase intensity.
1. Walk/Jog/Obstacles: 2 Min
2. Lower Ab Horizontal Scissors (on elbows) *Keep 3 B’s (squeeze shoulder blades) *Lower legs to make harder- put hands on belly for feedback *Count (1-2-3..1…1-2-3..2, etc as a group)
3. Single Leg Bridges (Extended Leg) (25s Each Side) *Toes Flexed *Hips Level-put hands on hips for feedback *Toes Up
4. Plank with Hip. Ext (Alt Each Side) *Feet together *Squeeze glutes *Lift Thigh Off Up & Down *3 B’s
5. Seated Figure 8’s (Use MB to increase intensity) *Extend Arms *Sit on Sit Bones *Feet Off Ground As Tolerated *Rotate from core *2B’s
6. Walk/Jog/Obstacles: 2 Min
7. Toe Touch with Straight Legs (Use MB to increase intensity) *Attempt to touch toes *Full ROM – come down each time with head *Keep arms straight and in front of chest for 50s *3B’s *Look at abdomen *Tongue on roof *Chin tucked *Flex toes
8. Prone Hip Ext with AB/AD *Lift lower body as high as possible and perform AB/AD *Keep thighs off the ground for 50s *2B’s
9. Side Plank on Hand (25s Hold Each Side) (Bring top leg up & down to increase intensity) *3B’s *Modify as needed with elbow or cross top leg over *Shoulders back & down and squeeze shoulder blades
10. Supine Jack-Knife (25s Each Side) (Use MB to increase intensity) *Lift upper body into crunch for 25s while extending one leg out and bringing other knee up to 90 degrees- switch sides after 25s *Tongue on roof
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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Your friend & coach,
Brien
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