Boot Camp Fitness San Carlos 7/12/12- Partner Medicine Ball Core – Cardio Workout!
Warm-Up: Floor Stretches (5 min) & Review of 3 Part Breathing & Abdominal Drawing In Maneuver
Phase 2: None
Phase 3: None
Walk/Jog- 5 min *Stay aerobic
MB Partner Core Work: Perform the following exercises for 40s each for 3 sets *Can use a basketball or use the wall to modify
1. MB Chest Pass – Warm-Up Only
2. MB Forward-Backwards Jog *Partners say “back, back, back, switch”
3. MB Standing Side to Side Rotation (20s each side) *Move from center *Arms extended
4. MB Semi Circle (20s each) *One partner is stationary and the other is moving in semi circle. *Relaxed heels
5. MB Slam *Slam into mat
6. MB Reaction *Each partner reacts to the ball *Relaxed heels
7. MB Explosive Rotation (20s each side) *Catch on one bounce and explode
8. MB Sit Up—>Semi Circle (40s each)
9. MB Plank *Plank position *Lock
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
