Menlo Park Personal Trainer Boot Camp 6/30/12- Try This High Intensity Core-Cardio Workout

Menlo Park Personal Trainer Boot Camp  6/30/12- Try This High Intensity Core-Cardio Workout
3 Phase Warm-Up:
Phase 1:  Foundation Mobility Training (2 Min) 
Phase 2: None
Phase 3: Review ARM Below
WOD: Perform the following (6 Station) Primary Movements (PM) below for 40s intervals and follow with Active Rest Movement (ARM) for 40s for 3 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group. Transition time is 5s between PM & ARM and so they need to move quickly.
*Set Gym Boss or Interval App to: 40s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout.
PM (40s x 3  Sets):
1.      TRX T
2.      Swiss Ball Lower Ab Curl *Hold bleachers
3.      Plate Standing Side Bend (20 s Each)
4.      Rocking Bridge *Hips up & Level *Turn Fingers Towards Body To Make Easier on Shoulders *Chest up
5.      MB Wall Explosive Rotations *Catch on 1 bounce *Alt. sides
6.      Glider Kneeling Roll Outs
ARM (40s x 3  Sets) *Same routine as Monday for ARM
1)    Lateral Hops *Hands behind body *Stay low *Alt 1 foot to the other
2)    High Knee Run *Toes up
3)    Forward-Forward-Back-Back *Lead with different foot every 15s *Visualize going forwards into two squares and backwards into 2 squares
4)    Lateral Step with Opp. Hand to Foot- Alternate Arm & Leg *Stay low the entire 30s
5)    Frog Jumps
6)    Wide Mountain Climbers *Wide Feet
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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