Personal Training San Carlos 11/1/12- November is Here… Core – Cardio Workout

Personal Training San Carlos 11/1/12-  November is Here… 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

Phase 2: None

Phase 3: None

*Set Gym Boss or Interval App to: 50s work time, 10s rest, 10 sets

Perform the following 10 exercises in a group for 50s in a circuit. Repeat above 3 times.  We will use mats for all core exercises except # 5 & 9

1.     Lower Ab. Lift with Straight Legs *Keep legs straight and perpendicular to floor  and move from exercise – use obliques to lift pelvis up*3 B’s *Lift Tailbone Off Ground *Hold something or use a partner to anchor

2.     Speed Ladder

3.     Bridge with Straight Leg Raise (Alt Legs) *Hips up & Level *Heels on Mat to elevate legs

4.     Walk/Jog

5.     Straight Leg Crunches with Opp. Toe Touch *Arms Straight *Touch Opp. Arm to Foot *Keep Chin Tucked-Look at Quads *Tongue on Roof of Mouth

6.     Speed Ladder

7.     Plank with Hip Ext. (Alt Legs) *Feet on Mat *Elbows/Hands on Floor *Stay Tight- 3 B’s *Engage Quads Also

8.     Walk/Jog

9.     Sea Turtles *Relax Shoulders

10.   Speed Ladder

Circle Time-Cool Down Stretches: 5 min

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