Peninsula Boot Camp 7/19/11- 10 Core-Cardio Exercises to Strengthen Your Powerhouse
Obstacle Course: 5 Min
We will be doing 4 min of cardio followed by 4 core exercises for 3 rounds.
Perform the following core/cardio workout in a GROUP. All core exercises are 40s each. There should be a quick transition as a group (10-15s) between exercises.
1. Walk/Jog/Obstacles: 4 Min
2. Lower Ab Horizontal Scissors *Keep 3 B’s (especially imprint of spine) *Head Down *AKA Flutter Kicks in Boot Camp Manual
3. Bridges with Straight Leg Raise (30s Each Side) *Toes Flexed *Hips Level *Toes Up
4. Plank with Hip Ext (30s Each Side) *Lift Thigh Off Ground *3 B’s
5. Seated Russian Twist *Extend Arms *Sit on Sit Bones *Feet Off Ground As Tolerated
6. Walk/Jog/Obstacles: 4 Min
7. Toe Touch with Straight Legs *Attempt to touch toes *Look at quads *Tongue on roof *Chin tucked
8. Modified Superman *Start with Arms Overhead *Drive Elbows Back & Down *Chest Up (Hold 5s)
9. Side Plank on Hand (30s Hold Each Side) *Modify as Needed
10. Supine Jack-Knife (30s Each Side) *Lift Upper Body into Crunch For 30 * Extend One Leg Out and Bring One Knee Up *Tongue on roof *See Manual As Needed
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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