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Burlingame Weight Loss Boot Camp 12/27/11- Tough Body Weight Core-Cardio Workout

Burlingame Weight Loss Boot Camp 12/27/11- Tough Body Weight Core-Cardio Workout
*This is a tough workout!
Warm up (5-10 minutes)
As a Group: Ladder Circuit!
Complete a timed ladder circuit of the following exercises using the following timed intervals: Round 1: Perform EACH exercise for 60 seconds, and allow 1 minutes rest before moving on to round #2 Round 2: Perform EACH exercise for 45 seconds, and allow 45 sec rest before moving on to round #3 Round 3: Perform EACH exercise for 30 seconds, and allow 30 sec rest before moving on to round #4 Round 4: Perform EACH exercise for 30 seconds, and allow 30 sec rest before moving on to round #5 Round 5: Perform EACH exercise for 45 seconds, and allow 45 sec rest before moving on to round #6 Round 6: Perform EACH exercise for 60 seconds
Core -Cardio Circuit (Keep everything tight):
1.     Quadruped Elbow To Opp. Knee (Switch Half Way) *Knee Off Ground If Possible
2.     Frog Jumps *Like a squat but jump up *Can modify by going onto toes instead of jumping
3.     Elbow Plank Jacks *On Elbow *Feet Jump Out & In *Keep body stable
4.     Hand Side Plank with Rotation (Switch Half Way) *Crunch elbow into side of torso on way down *Squeeze shoulder blades at top *Look at hand at top
5.     Seal Jumps *Like a jumping jack with open arms when feet go out *Relax heels
6.     Yoga Bridge with Alt. Knee Up *Drop butt as knee comes up-crunch *See the  position here:
7.     3 Hurdle Shuffle *Drive arms  *No hurdles needed-visualize
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.
Try Burlingame Weight Loss Boot Camp for One Week for Only $1: http://www.SFBayBootCamp.com/
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