San Carlos Boot Camp 7/12/11 – Have You Tried The Pike? Awesome Ab Exercise

7/12/11 San Carlos Boot Camp Core–Cardio Workout: Lower Abs, Russian Twist, Reverse Wood Chops, Lateral Slalom, Battle Ropes, Russian Twist

Warm-Up & Obstacle Course:15 Min

Core –Cardio Circuit: Perform 3 sets for 60s:

1. Ring/Cones Drills-Lateral Slalom : Move forwards & backwards in & out of cones or rings while going laterally (30s each direction laterally)*Avoid letting feet cross
2. Plate/SB Kneeling Reverse Wood Chops (30s each side) *Low to High-Knee to Shoulder Movement *Keep Back Straight *Butt Out
3. Ankle Band Side Step-Squat Position & Straight Leg Position: 30s Each Direction
4. Battle Ropes: Big Egg Beaters (30s) *External Rotation*Stabilize rope for partner on 1 foot for 30s (15s each foot)
5. Glider Pike *Modify with Jack Knife*Pike is with straight legs *Jack Knife is with Bent Legs *Keep core super tight
6. Swiss Ball MB Russian Twists *Roll onto shoulder *Hips Up *Just bridge for those who have trouble
7. Lower Ab with Vertical Straight Leg Raise  *Lift Pelvis

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

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