San Mateo Boot Camp 3/5/13: Core – Cardio Fat Blaster‏

3 Phase Warm-Up:


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


Phase 2: None

Phase 3: Cardio (3 min)

*Set Gym Boss or Interval App to: 50s work time, 15s rest, 6 sets

CORE: Alternate the 6 exercises two at a time for 4 Rounds for 50s in a circuit (rest 15 s in between)


1.     MB Sit Up & Russian Twist *Perform sit up and chop ball towards ground and then rotate right to left *Avoid coming all the way up with sit up *Keep chest up *2B’s

2.     Supine 1 Leg Bridge (25s Each Leg) *Toes up *Hips level *3Bs

3.     Glider/Disc  Plank Hip AB/AD *Feet on gliders and elbows on Bosu or Discs *Keep Butt Down *3 B’s

4.     Prone Pulldowns *Begin in superman position (relaxed on stomach) with relaxed shouldersàbend the elbows and pull the elbows back towards pockets (like doing a Lat Pulldown). At the same time lift the chest and hold for 10s. Keep thighs on the ground.  Return the arms and torso to the starting position again and repeat.

5.     TRX Hip Drop (25 s Each Side) *Keep 3B’s *Stay tight *Head up, chest up, shoulders back & down

6.     Supine Lower Abdominal Alt. Leg Press *Similar to a bicycle but like a unilateral leg press- press the heel forward *Bring legs lower to make harder *Maintain belly & bladder engagement with imprint of spine *Crunch to increase intensity

Jog/Walk: 3-4 min after all 4 sets are complete for each pair


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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