San Mateo Gym 7/16/13: Core – Cardio Fat Buster Workout

San Mateo Gym 7/16/13: Core – Cardio Fat Buster 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: None

Phase 3: None

*Reivew exercises below in warm-up and assign groups. Quick transition to wod below.

Perform the following exercises in a circuit for 4 rounds for 40s each. 15s transition between exercises:


1. Plate/DB Standing Side Bend (20s each side) *3B’s

2. Bosu/Swiss Ball Crunches *3B’s

3. Band Side Steps (bent knees-hinge from hips): 20s each  *2B’s

4. Glider Kneeling Roll Out *Move from hips *Press hands into ground *Keep arms straight *3B’s

5. Bridge with March *Bridge Hips Up & Alternate March with Feet  *Keep shoulder blades off ground *3B’s

6. Battle Ropes-Kneeling Rotations *Add Bicycle Crunches  if there are not enough ropes – do 20s each *Studio: Outside

7. Swiss Ball 45 Degree Angle Lower Abdominal March *Arms straight overhead *3B’s *Move back to increase intensity *Ball supports back *Studio: Outside


Walk/Jog 2 min after each round

Circle Time-Cool Down Stretches: 5 min

Please add your comments below on the workout.

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