San Carlos Personal Trainer Boot Camp 12/7/13: Saturday 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 &3: Review workout below and assign groups of 4 per for each of the 7 stations below. For more than 28 people add x bikes.
*Set Gym Boss or Interval App to: 40s work time, 20s rest, 3 sets *This workout will take 42 min so be quick with warm-up
Alternate the following 7 core-cardio stations two at a time for 3 rounds. 40s intervals with 20s rest. It will take 15-20s to transition the TRX movements. Tell the group to keep their feet moving while they wait for the TRX.
- Battle Ropes: Double Wave*2B’s *Hinge from hips *Jog when tired
- Battle Ropes: Slam *2B’s *Hinge from hips
- Pull Up Bar Lower Ab Curl Up *3B’s *Jog when tired
- MB Wall Side Facing Trunk Rotation (20s each side)
- TRX Pike *3B’s *Shoulders Back & Down
- TRX Leg Curls *3B’s *Keep hips up
- Speed Ladder-Icky Shuffle (20s leading with each foot) *Relax heels
- Speed Ladder-Carioca (20s leading with each foot) *Relax heels
- Swiss Ball Russian Twists *Hips up *3B’s *Rotate from core
- Swiss Ball Oblique Crunches *3B’s *Look at abdomen *Tongue on roof of mouth
- Jump Rope *Relax heels
- Jump Rope- Heel/Toe *Relax heels
- Standing Side Step with Band *Straight legs *3B’s *Keep hips square
- Monster Walk *Fwd & Back *Stationary *Stay low *3B’s *Keep hips square
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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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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