Boot Camp Fitness San Carlos 10/2/12- Medicine Ball Core – Cardio Workout!

Boot Camp Fitness San Carlos 10/2/12- Medicine Ball 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

Phase 2: None
Phase 3: None

Walk/Jog- 5 min *Stay aerobic

*Set Gym Boss or Interval App to: 40s work time, 10s rest, 4 sets

Perform the following exercises for 40s in a circuit as a group. Rest 10s between each exercise. Perform 4 rounds. Rest 30s after each round after the cardio. Keep core engaged!

1.     MB Chest Pass-First 20s-Stationary–> Second 20s-Get the feet moving and each partner challenges the other-move the ball around

2.     MB Kneeling Trunk Rotation (20s each side) *Keep arms straight *Can make heavier with sandbag or plate

3.     MB Kneeling Triceps Throw *Throw ball overhead as tolerated *Follow through

4.     MB Russian Twist with Pass *Sit tall-butt out *Move from core

5.     MB Modified Superman Pass *Look down as much as possible *Lock-Chest Up-Shoulders Back & Down

6.     MB Plank Pass *Stay tight *Switch arms on the push

7.     MB Sit Up Toss *Feet do not touch  *Avoid sitting all the way up-keep tension *Dig heels

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.

Try Boot Camp Fitness San Carlos for 3 Sessions for Only $29: www.BootCampRedwoodCity.com