Personal Training Burlingame 6/18/13: 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
Perform the following 4 stations in a circuit. Do station 1 for 3 minàstation 2 for 3 min, etc. Rest approx. 30s in between stations for set up. Perform 3 rounds. This should take 36 minutes.
Notice there is no rest time in between exercises for II & IV. Just call out each minute and campers transition in stations II & IV. Get them to transition as quickly as they can, so keep equipment close.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
I. Cardio: Walk/Jog- 3 min *Stay aerobic
II. CORE: 1 Min/Exercise
a. Swiss Ball Lower AB Curl Ups *Hold onto something overhead to anchor or just bring arms overhead *Curl Up *Ball supports back *Crunch up *3B’s
b. Bridge with Straight Leg Raise – 30s each side *Keep hips up & level *Toes lifted on both feet *Raise one leg up & down for 30s-keep leg straight to get a good hamstring stretch *Toes flexed *3B’s
c. Plank Up-Downs – 30 s leading with each hand *Start on elbows – right hand –> right elbow–> repeat for 30s and switch to other side *3B’s
III. Cardio: Jump Rope- 3 min *Stay aerobic *Relax heels *Do a different jope rope movement every minute
IV. CORE: 1 Min/Exercise *Studio: Perform outside
a. Prone Modificd Superman (Hold 5s) *Can do on Bosu *Legs straight *Elbows to Back Pockets *Lift chest & legs *2B’s
b. MB Partner/Wall Kneeling Side Rotations – 30s each side *3B’s *Rotate from core *Increase speed or weight of ball as tolerated
c. MB Partner/Wall Sit-Up Toss *Throw from chest or overhead *3B’s *Tongue on roof of mouth
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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