South San Francisco Boot Camp 11/30/2010- Medicine Ball Core -CardioTraining Program
Core-Cardio Day
Theme: Medicine Balls
Obstacle Course: 5 Min
Perform the following exercises in a circuit for 1 minute each with minimal rest in between for 2 rounds:
1.Lower Abdominal Vertical Scissors
2.Aquaman
3.Side Lying Clam: 30s each side
4.Side Lying Groin: 30s each side
Perform the following medicine ball core exercises in a circuit for 3 rounds with minimal rest in between:
1.Lateral Shuffle with Partner: 30s each side
2.Seated Russian Twist with Feet Up
3.Backwards Throw & Catch
4.Forward-Backwards Jog with Partner
5.Backwards Wall Rotation: 30s each side
6.Sit Up Wall Toss
The above workout will take approximately 8 min per round with 1 min rest in between rounds.
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Brien Shamp
SF Bay Area Fit Body Boot Camp
www.SFBayAreaBootCamp.com
650-654-4604
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