Boot Camp Fitness Redwood City 5/22/12- Core Cardio Workout
Warm-Up: Dynamic Stretches Around Circle (4 min) & Walk/Jog/Shuffle/Skip/Carioca (4 min)
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Plank
2. Sit Up
3. Side Plank
Phase 3: None
*Review WOD below during Phase 2 above and assign campers stations for the WOD below. After 2nd round of Phase 2 boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 60s work time, 10s rest, 6 sets x3
Perform the following exercises in a circuit for 60s each in circuit for 3 rounds with 10s transition time.
1. MB Sit Up Toss to Partner (30s each) *Quick Transition *Partner does a semi-circles while passing back the ball
2. Side Lying Groin Plank (30s each side) *Keep Core Tight *Lock Shoulders Back & Down
3. Glider or TRX Jack Knife (30s) and TRX Elbow Plank with Hip AB/AD (30s) *Modify with Swiss Ball for Jack Knife *Modify with Side Lying Hip Abduction for Hip AB/AD– 30s each side as needed *Keep Core Tight *TRX is tough with only 10s transition time
4. Swiss Ball Russian Twists *Hold MB *Hips Up
5. Prone Cobra Hold *Squeeze *Thumbs Up
6. Battle Ropes: Underhand Grip Egg Beaters *Partners share the rope and perform as many reps to fatigue as possible
*Walk/Jog after 3 rounds of exercises are complete above for 5-10 min in or outside.
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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