FBBC and Burlingame Fit Core-Cardio Workout of the Day 5/31/11: Lower Ab Curl, Lateral Ball Roll, Medicine Ball Chops, Sit Up, Hip Extension, Speed Ladder

5/31 Core-Cardio Workout of the Day: Lower Ab Curl, Lateral Ball Roll, Medicine Ball Chops, Sit Up, Hip Extension, Speed Ladder

Obstacle Course: 5 Min

Core-Cardio Workout of the Day:
Perform the following exercises in a circuit for 3 rounds for 60s each before moving onto the next station. Rest for 10-15s

Station 1:

1.Supine Lower Ab Curl with MB Btw Knees *Hands behind head *Lift pelvis & curl

2.Front to Back Jumping Jacks *Feet go front to back *Arms go front to back also

3.Lateral Ball Roll*Keep hips up

Station 2:

1.MB Supine 3 Way Chops: Chop Right –>Center–> Left *MB overhead or at forehead and chop to rt, center and lt and then repeat

2.Ladder: Icky Shuffle-Forward & Back *Jog back to start after each one *Pattern is in-in-out *Quick feet

3.Ball Side Lying Groin (30s each side) *Top leg on ball and bottom leg goes up & down *Stay tight

Station 3:

1.Full Sit Up *Elbows touch mid thighs *Avoid pulling on neck *Tongue on roof of mouth

2.Forward-Forward-Back-Back Over Line (30s leading with each foot)

3. Swiss Ball Hip Ext

If you can’t see the video above go to: SF Bay Area Fit Body Boot Camp BLOG

Please add your comments below on the workout.

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Brien Shamp BS CSCS CMT CHEK NLC II

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www.MenloFit.com

650-654-4604

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