Redwood City Personal Training Boot Camp 5/7/12- Cardio, Core, Strength Blast

Redwood City Personal Training Boot Camp  5/7/12- Cardio, Core, Strength Blast
Dynamic Warm-Up with Exercise Review: 10-15 min
  1. Backwards Lunges with Arm Raise-10 Each
  2. Prisoner Split Squats-10 Each
  3. Prisoner Split Squat Jumps-5 Each Side
  4. Push-Ups: 5
  5. Plank Up-Downs: 5 each side
  6. Prone Hip Extension: 10 *Squeeze butt
  7. Forward Jog & Lateral Shuffle (3 Min)

Workout of the Day: Perform 3-4 sets of the following exercises for 40s
1.     5 Cone Drill: Lateral M Sprint *Alternate Sides *Stay Low
2.     TRX One Arm Row (20s each arm) or (In Belmont Boot Camp) Rip Trainer Row (20s each arm)  *Keep Hips Stable *Squeeze
3.     Prisoner Split Squats Jumps  (20s each leg)
4.     Dips (20s) & Decline Push-Ups (20s) *Feet on Bench/Beam/Matt  or (In Belmont Boot Camp) TRX Chest Press (20s) & TRX Triceps Ext (20s) *Shoulders Back & Down *Hold at top as needed when tired
5.     Battle Ropes: Backwards Lunges with 1 Arm Single Wave (20s each side) *Opp arm and leg
6.     Sandbag/MB Run *Run Around Court *Carry any way you like
7.     Reverse Hyper Extension (Gymnastic Horse or High Stack of Matts)*Can use Swiss Ball
Circle Time: Cool down & stretch (5 minutes)
If you can’t see the video above go to: Boot Camp BLOG
Please add your comments below on the workout.
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