Personal Trainer Boot Camp Belmont 12/17/13– Core – Cardio 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
Phase 2: Review of 7 core exercises below Phase 3: Obstacle Course Run/Walk (5 min) *Can also take the group through 5 min of stationary cardio movements- 30s for each movement. It could be fun for each group member to pick a cardio movement J
Perform the following exercises below in order. Perform in Group. This is a ladder workout that ascends & descends in volume. We are only doing 7 core exercises.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
- 10 Lower Ab Knee Raises *Lift Knees Up – Elevate Tailbone Off Ground *Prisoner position (drive elbows into ground) *Use Hands to Sides As Needed *Wide Knees *3B’s *Relax neck and teeth *Tongue on roof of mouth
- 10 Oblique Crunches with Hip Flexion (feet in air) *Wide feet *10 Each *Move from core *3B’s *Tongue on roof of mouth *Look at abdomen *Avoid grabbing neck
- 10 Body Saws on 1 Foot (5 each side) *Push-Up Position Pg. 45 Complete Boot Camp Exercise Technique Manual *3B’s
- 10 Cobras *Hold 2 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
- 10 Snow Angels/Plank Jacks (On Elbows) Pg. 58 Complete Boot Camp Exercise Technique Manual *3B’s
- 10 V-ups or Toe Touches Pg. 43 Complete Boot Camp Exercise Technique Manual *Increase height of legs to make easier *3B’s *Tongue on roof of mouth *Look at abdomen
- 10 Rocking Bridges *Get hips up as high as possible *Rotate hands as needed for wrist comfort *Open pecs and get a good stretch *3B’s
Rest 30s
- 15 Lower Ab Knee Raises
- 15 Oblique Crunches
- 15 Body Saws on 1 Foot
- 15 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
- 15 Snow Angels/Plank Jacks
- 15 V-ups or Toe Touches
- 15 Rocking Bridges
Rest 30s
- 20 Lower Ab Knee Raises
- 20 Oblique Crunches
- 20 Body Saws on 1 Foot
- 20 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
- 20 Snow Angels/Plank Jacks
- 20 V-ups or Toe Touches
- 20 Rocking Bridges
Rest 30s
- 20 Lower Ab Knee Raises
- 20 Oblique Crunches
- 20 Body Saws on 1 Foot
- 20 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
- 20 Snow Angels/Plank Jacks
- 20 V-ups or Toe Touches
- 20 Rocking Bridges
Rest 30s
- 15 Lower Ab Knee Raises
- 15 Oblique Crunches
- 15 Body Saws on 1 Foot
- 15 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
- 15 Snow Angels/Plank Jacks
- 15 V-ups or Toe Touches
- 15 Rocking Bridges
Rest 30s
- 10 Lower Ab Knee Raises
- 10 Oblique Crunches with Hip Flexion (feet in air) *Wide feet *
- 10 Body Saws on 1 Foot (5 each side) *Push-Up Position Pg. 45 Complete Boot Camp Exercise Technique Manual
- 10 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only & Thumbs Up
- 10 Snow Angels/Plank Jacks (On Elbows) Pg. 58 Complete Boot Camp Exercise Technique Manual
- 10 V-ups or Toe Touches Pg. 43 Complete Boot Camp Exercise Technique Manual *Increase height of legs to make easier
- 10 Rocking Bridges
Finisher: Obstacle Course if time (5 min)
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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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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