Menlo Boot Camp Fitness 5/24/12- Killer Core Cardio Workout
Warm-Up: Dynamic Stretches Around Circle (4 min)
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Plank *Educate how to stabilize and engage core
2. Crunches
3. Bridges
Phase 3: None
*Set Gym Boss or Interval App to: 135 s work time, 15 rest, 3 x
Perform the following 4 groups of exercises for 135 s each. In groups 1 & 3 there are 3 exercises-perform each for 45s and transition as quick as possible.
Group 1: MB Group
1. MB Wall Sit Up
2. MB Kneeling Side to Side Trunk Rotation (face the wall)
3. MB Kneeling Side Bend *Raise ball overhead to make harder
Group 2: Cardio Group
Bleachers/Walk/Jog
Group 3: Swiss Ball Group
1. Lower Ab Hold with March *Walk back feet to make harder-support back with ball *Arms straight and keep elbows in line with ears
2. Bridge with Head on Ball with March *Keep hips up & level
3. Aquaman over ball *Relax shoulders
Group 4: Cardio Group
Bleachers/Walk/Jog
4. Swiss Ball Russian Twists *Hold MB *Hips Up
5. Prone Cobra Hold *Squeeze *Thumbs Up
6. Battle Ropes: Underhand Grip Egg Beaters *Partners share the rope and perform as many reps to fatigue as possible
*Walk/Jog after 3 rounds of exercises are complete above for 5-10 min in or outside.
Circle Time-Cool Down Stretches: 5 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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