Burlingame Weight Loss 12/6/11- Total Body Core-Cardio Workout

Burlingame Weight Loss 12/6/11- Total Body Core-Cardio Workout

Jog/Walk Obstacle Course (5 min)

WOD: Perform the following exercises in a circuit as a group for 3 rounds (grab a weight for each person):

1.    Turkish Get Up (3 Reps Only) *Everyone has a weight *Lock

2.    Seated Russian Twist with Weight (60s)*Rotate Torso RT- LT with Arms Extended as Tolerated

3.    Standing Side Bend with Weight On Head (60s) *Squeeze Shoulder Blades

4.    Supine Chops with Weight (60s)*Chop Right -Center- Left

5.    Lower Ab Pike (60s)

6.    One Leg Bridge Hold with Leg Cross Over (30s Each Side)

7.    Plank with alt. elbow lift (30s) –>Plank with alt. foot lift (30s) –>Plank with opp. elbow & foot lift (30s) (90s Total)

8.    Prone Flutter Kicks (60s)

9.    Mirror Partner Balance (30s Each Foot) *Each partner leads for 30s

Cool Down: Static Stretching

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

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