Redwood City Gym Boot Camp Program 6/16/12: 7 Core-Cardio Exercises to Get You Fit For Summer
Warm-Up: Dynamic Stretches (10 min) *Educate how to stabilize and engage core
Phase 2: None
Phase 3: None
Alternate the following exercises two at a time for 4 rounds for 40s each with 10 rest in between:
1. Crunch with Corkscrew (20s Each Direction) *Support head as needed
2. MB Partner Lateral Shuffle (20 s each side) *Keep feet from touching *Stay low
3. TRX: Y &T *Relax shoulders
4. Ladder: In-In-Out-Out (Forwards & Backwards) (20 s each movement)
5. Swiss Ball: Bridge with Push-Pull *Keep hips up and push right arm up to ceiling while at the same time rolling onto left shoulder and pull back- alt. sides
6. Jump Rope
7. SB Sit-Up Pull-Over
8. Battle Ropes: Underhand Grip Unilateral Wave (20s) *Forward-Back Jack (20s) 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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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
