Boot Camp Fitness San Carlos 5/1/12- Bodyweight Core Workout
Warm-Up (Floor Stretches): 8-10 Min
Obstacle Course Run/Walk (5 min)
Perform the following exercises below in order (Perform in Group). This is a ladder workout again that ascends & descends in volume. We are only doing 6 core exercises.
- 10 Lower Ab Knee Raises *Lift Knees Up – Elevate Tailbone Off Ground *Use Hands to Sides As Needed *Wide Knees
- 10 Bicycle Crunches *Increase height of legs to make easier *10 Each
- 10 Body Saws (Push-Up Position) Pg. 45 Complete Boot Camp Exercise Technique Manual
- 10 V-ups or Toe Touches Pg. 43 Complete Boot Camp Exercise Technique Manual *Increase height of legs to make easier
- 10 Snow Angels/Plank Jacks (On Elbows) Pg. 58 Complete Boot Camp Exercise Technique Manual
- 10 Cobras *Hold 2 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
Rest as needed
- 15 Lower Ab Knee Raises
- 15 Bicycle Crunches
- 15 Body Saws
- 15 V-ups or Toe Touches
- 15 Snow Angels/Plank Jacks
- 15 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
Rest
- 20 Lower Ab Knee Raises
- 20 Bicycle Crunches
- 20 Body Saws
- 20 V-ups or Toe Touches
- 20 Snow Angels/Plank Jacks
- 20 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
Rest
- 20 Lower Ab Knee Raises
- 20 Bicycle Crunches
- 20 Body Saws
- 20 V-ups or Toe Touches
- 20 Snow Angels/Plank Jacks
- 20 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
Rest
- 15 Lower Ab Knee Raises
- 15 Bicycle Crunches
- 15 Body Saws
- 15 V-ups or Toe Touches
- 15 Snow Angels/Plank Jacks
- 15 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
Rest
- 10 Lower Ab Knee Raises
- 10 Bicycle Crunches *Increase height of legs to make easier
- 10 Body Saws (Push-Up Position) Pg. 45 Complete Boot Camp Exercise Technique Manual
- 10 V-ups or Toe Touches Pg. 43 Complete Boot Camp Exercise Technique Manual *Increase height of legs to make easier
- 10 Snow Angels/Plank Jacks (On Elbows) Pg. 58 Complete Boot Camp Exercise Technique Manual
- 10 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only & Thumbs Up
Finisher:
*Obstacle Course (5 min)
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 One Week for Only $1: www.BootCampRedwoodCity.com
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, Redwood City Boot Camp, Personal Training & Nutrition
**************************************************************************
I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
