Personal Training Menlo Park Boot Camp 5/17/12- 10 Core-Cardio Exercises to Get You Ab-Solutely Perfect
Warm-Up & Review Movements Below (10 min)
Perform the following 4 stations for 3 rounds. Each round is 12 min. 3 min/station. Rest 30s in between sets.
I. Cardio: Walk/Jog- 3 min *Stay aerobic *Inside or Outside
II. CORE: 1 Min/Exercise
a. Lower AB Curl Ups *Squeeze MB in between calves and hams *Hands behind head or next to hips *Knees go straight up or curl
b. Bridge with Straight Leg Raise – 30s each side *Keep hips up & level *Toes lifted on both feet *Raise one leg up & down for 30s-keep leg straight to get a good hamstring stretch *Toes flexed
c. Plank Up-Downs – 30 s leading with each hand *Start on elbows – right hand à right elbowà repeat for 30s and switch to other side
III. Cardio: Walk/Jog- 3 min *Stay aerobic
IV. CORE: 1 Min/Exercise
a. Bosu Prone Superman Hold *Elbows to Back Pockets
b. MB Wall Kneeling Side Rotations – 30s each side
c. MB Wall Sit-Up Toss *Throw from chest or overhead
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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