Personal Training Menlo Park 12/6/12: Core – Cardio 6 Pack Workout‏

Past workout: https://brienshamp.com/2012/05/29/boot-camp-fitness-san-carlos-51512-beach-body-core-workout/

Personal Training Menlo Park 12/6/12: Core – Cardio 6 Pack 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

Review WOD below.

Perform the following exercises in a circuit for 3 rounds for 50s each. 10s transition between exercises:

1. MB Side Bend (25s each side)

2. Supine Lower Abdominal Knee Ups *Attempt to bring knees straight up with knees bent *Use arms as needed to lift butt off ground *Control movement on way down

3. Plank Crawl * Stay low *Crawl in plank position- opp. arm & leg

4. Battle Ropes-Kneeling Rotations  

5. Supine Bridge with March *Keep bridge with hips up *Alternate march

6. Bosu Crunches *Get full rom- extend spine

7. Stationary Side Steps (straight legs)

*After each round, walk or jog for 2 min

*Additional obstacle course work if time

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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