Burlingame Weight Loss Boot Camp 12/20/11 – Test Your Core Endurance!
*Warning- This Is Not An Excitng Workout! Be Prepared To Hold Positions. The Goal is Muscular Endurance and We Will Hold Movements To Put Endurance To The Test
Cardio: Obstacle Course (3 min)
Work: Perform the following exercises in a GROUP for 1 min each for 3 sets (leader leads all campers at the same time). Make sure core is engaged and posture is good.
Work: Perform the following exercises in a GROUP for 1 min each for 3 sets (leader leads all campers at the same time). Make sure core is engaged and posture is good.
1. 4 Point Tuck with Opp Arm & Leg (30s Hold Each Side) *Relax Shoulders
2. Fire Hydrants (30s Each Side) *On all 4’s similar to above *Keep back flat *Use stick to show ideal posture
3. Supine Lower Abdominal with Wide Knees *Lift pelvis off ground *Hands behind head *Increase difficulty as needed
4. Side Leg Raises (30s each side) *Keep core tight
5. Side Lying Groin Raises (30s each side)
6. Supine Jack Knife (30s each side) *Lie on your back with one leg extended out and one knee in towards your chest. Raise your extended leg about 2 inches off the floor and hold in this position. Crunch repeatedly with your hands crossed over your chest keeping both legs off the ground. Switch legs and repeat on the other side. When it is time to switch legs, make sure not to drop your legs to the floor.
7. Supine Bridge with Leg Ext. (30s Hold Each Side) *Toes Up *Keep hips up & level
8. Prone Hip Extension Hold *Lift thighs off ground *Cross Forearms
9. Push Up Hold with Knee To Elbow (30s Hold Each Side) *Stay Tight *Holding the top of a “push-up” position (straight arm plank), keep your back flat, core tight, and tailbone tucked. Feet should be shoulder width apart. Bring your right knee under your body and try to touch it to your left elbow. Do not let your foot drag on the ground
10. Walk/Jog (3 min)
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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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
