Boot Camp Burlingame 9/6/11: "Fight Gone Ugly" Lower Body/Core Workout

Boot Camp Burlingame  9/6/11: “Fight Gone Ugly” Lower Body/Core Workout


  1. Forward Lunges: 5 each side  *Core Tight *Keep Shoulders Back & Down
  2. Imaginary Jump Rope: 25 *Heels barely off ground on balls of feet
  3. Boxers Side to Side Squats (with hands up): 5 each side
  4. Boxing Combinations: 1-2 min
  5. Single Leg Deadlifts: 5 each side *Hinge from hip *Keep Flat Back
  6. Semi-Circle Drill: 30 s
  7. Sit-Ups with RT- LT Punch: 1 Min *1-2 Combo with Right & Left Hand While Crunching Up

Perform each exercise in circuit for 2 minutes for 3  rounds:

1.     Jump Rope *Heels barely off ground on balls of feet

2.     Plate Forward Lunges *Hold Plate In Front to Keep Shoulders Back & Down

3.     Sandbag Single Leg Deadlifts *Hinge from hip (one minute each side) *Keep Flat Back *Butt Out

4.     Band Horizontal Trunk Rotations (one minute each side)

5.     Boxers Side to Side Squats

6.     Medicine Ball Semi-Circle

7.     Boxing Combinations

Jog/Walk: As Long As Possible

Cool Down: Static Stretching

If you can’t see the video above go to:  Boot Camp Workout BLOG

Please add your comments below on the workout.

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