Personal Fitness Training Foster City Boot Camp 5/22/13- Core – Cardio Blast

Personal Fitness Training Foster City Boot Camp 5/22/13–  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 online pharmacy cialis buy cialis online australia spine into the floor is the key set-up prior to prgomez.com tramadol online online 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, 10 sets

*3B’s= Draw in belly towards spine, engage bladder muscles and cheepest cialis http://www.joekel.de/levitra-20-tablets tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

Perform the following 10 coire-cardio exercises in a group for 50s in a circuit. Repeat above 4 times.  Do whatever you like in speed ladder or have the leader of the group choose. Switch leaders.

1.     Vertical Scissors *Lower legs and/crunch to make harder *Count as a group: 1-2-3à1, etc. *3 B’s *Hands under tailbone *Relax shoulders

2.     Speed Ladder – camper in the front of the line picks the movement  *Relax heels

3.     Single Leg Bridge (25s each side) *Extend one leg out *Hips up & Level *2B’s

4.     Walk/Jog

5.     Straight Leg Crunches with Opp. Toe Touch *3B’s *Arms Straight *Touch Opp. Hand to Foot *Keep Chin Tucked-Look at Abdomen *Tongue on buy levitra on the internet buy sublingual cialis Roof of Mouth

6.     Speed Ladder- new camper in the front of the line picks the movement *Relax heels

7.     Prone Plank with Hip Flexion *Knee & hip bent at 90 degrees (25s each side) *Stay Tight- 3 B’s

8.     Walk/Jog

9.     Sea Turtles *Stay in extension for 50s *Keep arms & legs straight and open as wide as possible *Finish with thumbs to thighs-externally rotate shoulders to open everything up *Relax Shoulders *2B’s

10. Speed Ladder- new camper in the front of the line picks the movement *Relax heels

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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