San Carlos Boot Camp 2/21/12- Try This Core Workout For A Tight Midsection

San Carlos Boot Camp 2/21/12- Try This Core Workout For A Tight Midsection

We will be doing 4 min of cardio followed by 4 core exercises and again for another set a cardio & core exercises for 3 rounds.

Perform the following core/cardio workout in a GROUP.  All core exercises are 60s each. There should be a quick transition as a group (10-15s) between exercises.

1.    Walk/Jog/Obstacles: 4 Min

2.    Lower Ab Horizontal Scissors *Keep 3 B’s (especially imprint of spine) *Head Down *AKA Flutter Kicks in Boot Camp Manual

3.    Bridges with Straight Leg Raise (30s Each Side) *Toes Flexed *Hips Level *Toes Up

4.    Plank with Hip Ext (30s Each Side) *Lift Thigh Off Ground *3 B’s

5.    Seated Russian Twist *Extend Arms *Sit on Sit Bones *Feet Off Ground As Tolerated

6.    Walk/Jog/Obstacles: 4 Min

7.    Toe Touch with Straight Legs *Attempt to touch toes *Look at quads *Tongue on roof *Chin tucked

8.    Modified Superman *Start with Arms Overhead *Drive Elbows Back & Down *Chest Up (Hold 5s)

9.    Side Plank on Hand (30s Hold Each Side) *Modify as Needed

10.  Supine Jack-Knife (30s Each Side) *Lift Upper Body into Crunch For 30 * Extend One Leg Out  and Bring One Knee Up *Tongue on roof  *See Manual As Needed

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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