Personal Trainer San Carlos Boot Camp 8/29/13: 10 Body Weight Core – Cardio Exercises To Flatten Your Belly
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Review WOD here are after warm-up as needed
Phase 2: None
Phase 3: None
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 11 sets
As a Group: Perform Core Movements Below – 10 exercises in approx. 10 minutes (40 seconds of work with 10 seconds of recovery). Perform 3 sets. If time, perform another set.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Core: Lower Ab Partner Resistance (40s each) *Kneeling person applies resistance by pulling heels of feet of partner lying supine. *Goal is to keep knees over hips for person on the ground *Communication is needed here! *3B’s
2. Cardio: Side Step Touch *Chest up *Stay in squat position *Hinge from hip *Bring hand to opp. foot as leg goes out to side
3. Core: Spiderman Push-Up Hold *Alt. Knee to Elbow *Keep Plank *Lock shoulders back & down *3B’s
4. Cardio: Jog in place
5. Seated V-Scissors *Do scissors horizontally with legs *On elbows *Count as a group (1-2-3-1, 1-2-3-2, etc) and get energy *Lock shoulders back & down *2B’s
6. Cardio: Down-Ups *Instructor says high knees then down-they then get right back up into high knees *Touch chest to ground
7. Core: Partner Sit Up *High 5 at op of sit up *Wide feet *Dig heels *3B’s
8. Cardio: Boxing *Focus on footwork – have them stand in fighting position –tell them to move fwd- back, ltàrt *Those who are right handed should have left foot forward
9. Core: Side Lying Groin Plank (20s Each Side) *Remove bottom leg *Head back *Lock shoulders back & down 10. Cardio: Pike Jump Side to Side *Push-up hold position à Butt kick and bring feet right to left *Keep Plank *Lock shoulders back & down
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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Your friend & coach,
Brien
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