Redwood City Gym Boot Camp Program 6/14/12- Total Core Workout
Warm-Up: Floor Stretches (4 min) *Educate how to stabilize and engage core
Phase 2: None
Phase 3: None
Perform the following exercises in a circuit for 4 rounds for 40s each with minimal rest in between:
1. Plate Standing Side Bend (30s each side)
2. Bosu Crunches
3. Band Side Steps (straight & bent knees): 30s each
4. Battle Ropes-Kneeling Rotations (30s) & Bicycle Crunches (30s)
5. Supine Lower Abdominal Knee Ups *Attempt to bring knees straight up with knees bent *Use arms as needed to lift butt off ground or Hold something overhead
6. Glider Kneeling Roll Out
7. Ball Bridge with March *Head on Ball *Bridge Hips Up & Alternate March with Feet
Walk/Jog 2 min after each round
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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