Redwood City Personal Training Boot Camp 4/9/12- “Fight Gone Ugly” Lower Body/Core Workout
Dynamic Warm-Up with Exercise Review: 10-15 min
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
1. Jump Rope *Heels barely off ground on balls of feet *Stay Relaxed
2. SB Forward Lunges *Hold SB In Front to Keep Shoulders Back & Down
3. Plate Single Leg Deadlifts *Hinge from hip (one minute each side) *Keep Flat Back *Butt Out *Stand on mat/bench as needed to go lower with deadlift
4. Band Horizontal Trunk Rotations (one minute each side) *Move from waist *Arms straight
5. Boxers Side to Side Squats *Hands Up *Partial Squat
6. Medicine Ball Semi-Circle (one minute each side) *Keep feet moving at all times *Balls of feet
7. Boxing Combinations
Jog/Walk: If time
Circle Time: Cool down & stretch (5 minutes)
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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