Boot Camp Fitness San Carlos 6/21/12- Bikini Body Partner Core Cardio Workout!
Warm-Up: Floor Stretches (5 min) & Review of 3 Part Breathing & Abdominal Drawing In Maneuver *Explain that drawing in the belly, engaging bladder and imprinting the spine into the floor is the key set-up prior to all movements
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3
Phase 2: None
Phase 3: Obstacle Course (Run, Shuffle, Crawl, etc) (2 Min)
*Set Gym Boss or Interval App to: 40s work time, 5s rest, 8 sets
Perform the following core-cardio exercises below (exercises a & b) two at a time until all 4 sets are complete. Perform for 40s each for 4 rounds with 10s transition time between exercises.
Group I: a. Partner Supine Lower Ab Curl or Knee Up *3 B’s *Grab each others forearms *Lift pelvis off ground and move from torso b. Prone One Leg Bridge (20s each side) *Keep hips up & level and extend one leg out *Lift butt up & down
Group I: a. Partner Supine Lower Ab Curl or Knee Up *3 B’s *Grab each others forearms *Lift pelvis off ground and move from torso b. Prone One Leg Bridge (20s each side) *Keep hips up & level and extend one leg out *Lift butt up & down
*Perform obstacle course/bike after all 4 sets are complete for 2 min
Group II: a. Partner MB Sit up *Both partners performing at same time *Wide feet *Dig heels *Bring MB overhead to make harder b. Side Plank *Elevate top leg to make harder
*Perform obstacle course/bike after all 4 sets are complete for 2 min
Group III: a. Partner Plank Hold with Cross Body High Five *Wide feet *Perform on elbows or hands b. Kneeling MB/Plate Figure 8’s *Move from core *Ball moves ina figure 8 pattern *Keep 3 B’s *Increase load & speed to make harder
*Perform obstacle course/bike after all 4 sets are complete for 2 min
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
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