Boot Camp Fitness San Carlos 7/19/12- Bodyweight Group Core – Cardio Workout!
Warm-Up: Floor Stretches (5 min) & Review of 3 Part Breathing & Abdominal Drawing In Maneuver
Phase 2: None
Phase 3: None
Cardio: Walk/Jog- 5 min *Stay aerobic
*Set Gym Boss or Interval App to: 30s work time, 10s rest, 12 sets
Perform the following 10 core-cardio exercises as a GROUP for 30 s each unless noted for 3 rounds:
Core: Leg Threading: *No Sandbag Today (30s each side)
Cardio: Side Step Touch *Stay low Core:
Reptile Push-Up Hold *Knee to Elbow *Keep Plank
Cardio: Pike Jump Side to Side *Butt kick and bring feet right to left
Seated V-Scissors *Do scissors horizontally with legs *On elbows *Chest Up
Cardio: Down-Ups *Instructor says high knees then down-they then get right back up into high knees *Touch chest to ground
Core: Crunch with Lower Ab Partner Resistance (40 each person applies resistance by pulling ankles) *Goal is to keep knees over hips for person on the ground *Crunch while partner pulls on feet
Cardio: Knee Slaps (30s for Each Person to Be The Slapper ) *Face each other *Avoid moving around the room too much
Core: Side Lying Groin (30s each side) Cardio: Jumping Forward-Back Jacks *Relax 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.
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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
