Personal Training Foster City Boot Camp 8/22/13: Love Handle Be-Gone Workout
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
Phase 2: None
Phase 3: None
*Review WOD model and each movement quickly. You will be guiding group so you can go over each exercise during WOD also. Go slower as needed during 1st round to make sure form is good. Speed up rounds 2 & 3.
*Set Gym Boss or Interval App to: 50s work time, 10s rest, 12 sets
We will be doing 2 min of cardio followed by 4 core exercises and then another set a cardio & core exercises for 3 rounds.
Perform the following core/cardio workout in a GROUP. All core exercises are 50s each. There should be a quick transition as a group (10s) between exercises.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Walk/Jog/Obstacles: 2 Min
2. Lower Ab Horizontal Scissors *Keep 3 B’s (especially imprint of spine) *Crunch up and lower legs to make harder *Count as a group- bring the energy
3. Bridges with Straight Leg Raise (25s Each Side) *Toes Flexed *Hips Level *Toes Up *3B’s
4. Plank with Hip Ext (25s Each Side) *Lift Thigh Off Ground *3 B’s
5. Seated Russian Twist *Extend Arms *Sit on Sit Bones *Feet Off Ground As Tolerated *Use MB’s as needed
6. Walk/Jog/Obstacles: 2 Min
7. Oblique Crunches with Straight Legs *Crunch right to left *Look at quads *Tongue on roof *Chin tucked *3B’s
8. Modified Superman *Start with Arms Overhead *Drive Elbows Back & Down *Chest Up (Hold 5s)
9. Side Plank on Hand (25s Hold Each Side) *Modify as Needed
10. Supine Jack-Knife (25s Each Side) *Lift Upper Body into Crunch and Repeat While Legs Stay In Same Position * Extend One Leg Out and Bring Opposite Knee Up *Tongue on roof
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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