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Belmont Boot Camp 8/16/11- The Ball Breaker Core Blaster

8/16 Belmont Boot Camp Core–Cardio Workout: Medicine Ball Workout

Floor Stretching Program: 8-10 min
Jog/Walk: 5 min

Perform the following medicine ball core exercises in a circuit for 3 rounds with minimal rest in between. Perform the workouts as a group.

*Feel Feet Firmly Connected to Ground When Standing

1.    Standing Trunk Rotations: 30s *No Hips-Just Waist

2.    Standing Figure 8’s: 30s *No Hips-Just Waist & Mid-Upper Back

3.    Standing Midline Wood Chops (High to Low): 30s *Whole Body-Really Crunch *Emphasis is going down like a standing crunch *Big Follow Through

4.    Standing Midline Reverse Wood Chops (Low to High): 30s  *Whole Body *Emphasis is going up like throwing a ball backwards

5.    Standing Wood Chops with Pivot (High to Low): 30s each *Flat Back- Butt Out *Move from Waist-Not Arms

6.    Standing Reverse Wood Chops with Pivot (Low-High): 30s each *Flat Back-Butt Out *Move from Waist- Not Arms

7.    Supine MB Lower Ab-Crunch Combo: 60 s *Keep imprint of spine into ground *With ball in hands overhead crunch up placing ball between knees as knees come up. Reverse and repeat. Toes Flexed

8.    Supine Bridge with Ball Btw Knees: 30s *Heel under knees

9.    1 leg Bridge with Foot on Ball: 30s each side *Keep hips level *Keep Leg Extended

10. Supine MB Right-Center-Left Chops: 60s *Keep tension on abs- keep imprint *Dig Heels

11. Keeling MB Side Bend: 60s *Elbows open *Squeeze shoulders *Increase Intensity by Bringing Ball Higher Overhead

The above workout will take approximately 8 min per round with 1 min rest in between rounds.

Cool Down: Static Stretching

If you can’t see the video above go to:  Boot Camp Workout BLOG

Please add your comments below on the workout.

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Brien Shamp BS CSCS CMT CHEK NLC II

Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
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650-654-4604

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