SF Bay Area Fit Body Boot Camp Workout of the Day 12/28/2010.
Core-Cardio Workout of the Day:
Perform the following exercises in a group:
MB Partner Workout: 2 sets in circuit
1. Partner Lunges-30 s leading with right foot for each partner facing each other with ball handoff, and then switch
2. Kneeling Chest Pass-15 *Heavy Ball *Speed is the goal
3. Kneeling Triceps Throw-15 *Light Ball *Overhead Throw
4. Kneeling Rotation-15 each side*Keep hips from moving *Core Tight *Heavy Ball
5. Push-Up Hold with Roll-1 min *Try to keep perfect plank *Relax Shoulders *Butt Down
6. Superpepes with Ball Roll-1 min *Relax Shoulders
5 Yard Track Drills with Speed Ladder:
Perform the following drills and then jog back to start:
1. March: 2x
2. Skip: 4x
3. High Knee Run: 4x
4. Lateral step: 2x Each (outside ladder)
Cone Rxn Drill: 20-30s x 3-5 *Break up into 2-3 people/group
*Create a triangle with 3 different color cones *Instructor calls color and camper runs to cone *Speed up calls over time as campers become comfortable
Strength Program: One minute circuit : 2-3 sets
1) Swiss Ball Push Ups *Hands on Ball
2) Plate Bent Over Rows (2 sec hold-Squeeze Shoulder Blades) *Butt Out
3) Plate Floor Triceps Extensions *Keep elbows up and in *Hold for 1 sec at top of movement *Set shoulders back & down with back arched
4) Band Seated Bent Over Reverse Fly (2 sec hold-Squeeze Shoulder Blades) *Place light band under feet
If you can not 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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In Fitness & Health,
Brien Shamp
SF Bay Area Fit Body Boot Camp
www.SFBayAreaBootCamp.com
650-654-4604
P.S. Remember Every Saturday @ 7 am-FREE Community SF Bay Area Fit Body Boot Camp *We would like to see a big crowd to get the bay area fit. Please tell a friend.
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