San Mateo Gym 6/27/13: Core – Cardio Fat Buster Workout

San Mateo Gym 6/27/13: Core – Cardio Fat Buster Workout

Warm-Up: Floor Stretches (10 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

Obstacle Course/Jog/Walk: 3 Min

Review WOD below.

Perform the following exercises in a circuit for 4 rounds for 50s each. 10s transition between exercises:

Perform each exercise for 50s in a circuit for 4 rounds:

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

  1. Lower Ab Curl with Pull Up Hang * Supine as needed *3B’s

2.     TRX Kneeling Roll-Out *Hold at end range for 5s *Lock shoulders back & down *3B’s

  1. Band Kneeling Trunk Rotation or Rip Trainer Rotation at Studio (25s each side) *Lock shoulders back & down *Move from core *3B’s *Rip trainer video: http://www.youtube.com/watch?v=ohgaP1AasMM
  2. Swiss Ball Bridge with March *Keep hips up *Alt right & left leg march *3B’s
  3. SB (sandbag) Crunch with Reach *Hold at top for 2s *Lock shoulders back & down *2B’s
  4. Prone Butt Pincher *Feet together *Hold at top for 5s *Lift thighs as high as possible

*Perform 2 min cardio after each round above.

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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