San Mateo Boot Camp 2/28/13: Core – Cardio Blast‏

San Mateo Boot Camp 2/28/13: Core – Cardio Blast‏

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min) *Review WOD here and after warm-up as needed. Assign groups here also.

Phase 2: None

Phase 3: None

*Set Gym Boss or Interval App to: 50s work time, 10s rest, 8 sets

Alternate the following 8 core-cardio exercises two at a time for 4 rounds until complete (10s transition).

I.

a. MB Seated Figure 8’s *Sit tall and lean back as tolerated  *Keep core tight- 2B’s *Make a figure 8 pattern with MB as legs flex & extend

b. Rings- In-Out-In-Out Pattern -Jumping or In-In-Out-Out Pattern-Quick Feet *Relax heels *Everyone has their own ring

II.

a. Swiss Ball Russian Twists *Keep hips up & level *Hold MB/DB/Plate if tolerated *3B’s *Rotate from core

b.  Jump Rope *Relax heels

III.

a.Supine Reverse Crunch with MB Btw Heels & Hamstrings  (Lift pelvis off ground) *3B’s

b.Ladder: Drill of your choice  *Relax heels

IV.

a. Swiss Ball/Bosu/Disc Oblique Chops *Stay Tight *Chop Right and Left with Arms Overhead *Keep Low Back In Contact with Ball *keep tension on abs on the way up- if you go too high you will lose contraction *Hold DB/MB/Plate if tolerated *3B’s

b.  Jog

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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