Gym Burlingame Boot Camp 5/15/14: Partner 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
MB Partner Core Work: Perform the buying viagra in the united kingdom following exercises for 40s each for 4 sets *Challenge with heavier ball and generic viagra softabs faster speeds if tolerated
*Can use a light ball or use the wall to modify
*Keep hands open and arms extended in front of chest ready to catch ball
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. MB Chest Pass – Warm-Up Only *3B’s *Feel feet-foundation of movement
2. MB Over-Under Handoff (20s overhead/20s between legs) *Back to back with partner *Taller partner brings ball overhead and shorter grabs ball–>shorter partner squats at same time as taller partner and hands off the ball through the legs of both–>repeat for 20s and repeat with shorter partner bring ball up *Work on getting the hips down *Challenge with heavier ball/weight and faster speeds if tolerated
3. MB Standing Side to Side Rotation (20s each side) *3B’s *Move from center *Arms extended *Challenge with heavier ball/weight and faster speeds if tolerated
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 *3B’s
6. MB Reaction *Each partner reacts to the ball *Athletic position*Relaxed heels *3B’s *Relax heels
7. MB Plank Roll *3 B’s *On elbows or hands–>roll ball
8. MB Sit Up—>Partner does a semi circle (40s each) *2B’s *Tongue on roof of mouth
9. MB Indian fighting *3B’s *Start with both partners ear to express cialis delivery ear *Wrist on top of ball directly under shoulder *Goal is to get the ball through partners legs
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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Thank you for allowing me to help you.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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