Boot Camp Burlingame 9/6/11: “Fight Gone Ugly” Lower Body/Core Workout
Preparation:
- Forward Lunges: 5 each side *Core Tight *Keep Shoulders Back & Down
- Imaginary Jump Rope: 25 *Heels barely off ground on balls of feet
- Boxers Side to Side Squats (with hands up): 5 each side
- Boxing Combinations: 1-2 min
- Single Leg Deadlifts: 5 each side *Hinge from hip *Keep Flat Back
- Semi-Circle Drill: 30 s
- Sit-Ups with RT- LT Punch: 1 Min *1-2 Combo with Right & Left Hand While Crunching Up
Perform each exercise in circuit for 2 minutes for 3 rounds:
1. Jump Rope *Heels barely off ground on balls of feet
2. Plate Forward Lunges *Hold Plate In Front to Keep Shoulders Back & Down
3. Sandbag Single Leg Deadlifts *Hinge from hip (one minute each side) *Keep Flat Back *Butt Out
4. Band Horizontal Trunk Rotations (one minute each side)
5. Boxers Side to Side Squats
6. Medicine Ball Semi-Circle
7. Boxing Combinations
Jog/Walk: As Long As Possible
Cool Down: Static Stretching
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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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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