Personal Training Burlingame 6/18/13: Core – Cardio Workout

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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