San Carlos Boot Camp 3/6/12- The Best Core & Cardio Workout
Stretches: 10 min
MB Square Pass & Follow Drill – 3-5 Min *5 people for each group. If 4 people use a triangle formation. Pass the ball and then run to that cone. Pass ball chest height. *Can walk/jog if they do not want to participate in team drill.
1. Bosu/Swiss Ball Lower Ab March *Arms Overhead or Supporting Neck *Partial Crunch
2. MB Kneeling/Swiss Ball Side Bend (30s Each Side)
3. TRX/Gliders Mtn. Climber Cross-Overs
4. Band Trunk Rotation (30s Each Side)
5. Glider Kneeling Roll Out *Keep 3 B’s
6. Battle Ropes- Ext. Rotation (30s Each) *Jumping Jacks (30s) while resting
7. Combo Crunch *Alt sides *Keep 3 B’s
Group Finish If Time:
1. MB Forward-Backwards Jog with Pass -1 Min
2. MB Forward-Backwards Jog with Pass with RXN- 1 Min
3. MB Forward-Backwards Weave with Pass- 1 Min
If you can’t see the video above go to: Boot Camp 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
