Boot Camp Fitness San Carlos 7/17/12- Core – Cardio Fun Workout!
Warm-Up: Floor Stretches (5 min) & Review of 3 Part Breathing & Abdominal Drawing In Maneuver
Phase 2: None
Phase 3: None
Walk/Jog- 3 min *Stay aerobic
Obstacle Course Jog/Walk (5-10min)
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 6 sets
Alternate the following core-cardio exercises two at a time for 3 rounds for 40s (10s transition between movements) and then move to next two movements until 8 sets are complete:
- Dynamic Step-Ups (20s each side- lead with a different foot)
- Deck Squats (Modify with Sit Up) *Use higher matt to make movement easier
- Cone Drill: 4 Cone Cross Pattern *make a square out of 4 cones –start at cone 1 on lower rt side-jog to cone 2 on upper left-jog to cone 3 at upper rt-jog to cone 4 at lower lt- back to cone 1 and repeat
- SB Leg Threading: (20s each side)
- Ladder Drill: Carioca Series-1st rep: cross front ; 2nd rep: cross back; 3rd rep-complete carioca *After each rep, run back to start. Switch sides after all 3 reps
- One Leg Bridge Press with Leg on MB (20s each) *Keep Hips Level *Extend Leg Out
- Jump Rope *Relax Heels
- Lower Ab over Ball with March *Keep elbows at ears *Relax shoulders *Keep Lock-Chest Up and Shoulders Back & Down *March only if stability is good
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
