6/21 Burlingame Boot Camp Core –Cardio Workout: TRX Hip Drop, Sit Up, Bridges, Lower Abs, Glider Planks, Monster Walk
Jog/Walk: 4 Laps
CORE: Perform 3 Rounds for 1 minute in a circuit (rest 15 s in between)
1. Monster Walk with Band-Forward & Backwards (30s Each Way) *Stay Low & Flat Back
2. MB Sit Up & Russian Twist *Perform Sit Up and Chop Ball Towards Ground and Then Rotate Right to Left *Avoid Coming All the Way Up with Sit Up *Keep Chest Up
3. TRX Hip Drop (30 s Each Side) or Side Plank Hip Drop *Keep 3B’s
4. Supine Lower Abdominal Alt. Leg Press *Similar to a bicycle but like a unilateral leg press- press the heel forward *Bring legs lower to make harder *Maintain belly & bladder engagement with imprint of spine *Crunch to increase intesity
5. Swiss Ball Kneel *Balance *Can use Bosu
6. Supine Bridge with Leg Hold (Hold for 30s Each Leg)
7. Glider Plank Hip AB/AD *Keep Butt Down *3 B’s
Jog/Walk: 4 Laps after all 3 sets if time
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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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.SFBayAreaBootCamp.com
www.MenloFit.com
650-654-4604
