Boot Camp Fitness San Carlos 7/24/12- Body Weight Core – Cardio Ladder Workout
Warm-Up: Floor Stretches (5 min) & Review of 3 Part Breathing & Abdominal Drawing In Maneuver
Phase 2: None
Phase 3: None
Obstacle Course Jog/Walk (5 min) *Stay aerobic
Complete a timed ladder circuit of the exercises below using the following timed intervals:
1. Round 1: Perform EACH exercise for 60 seconds, and allow 1 minutes rest before moving on to round #2
2. Round 2: Perform EACH exercise for 45 seconds, and allow 45 sec rest before moving on to round #3
3. Round 3: Perform EACH exercise for 30 seconds, and allow 30 sec rest before moving on to round #4
4. Round 4: Perform EACH exercise for 30 seconds, and allow 30 sec rest before moving on to round #5
5. Round 5: Perform EACH exercise for 45 seconds, and allow 45 sec rest before moving on to round #6
6. Round 6: Perform EACH exercise for 60 seconds
Group Core – Cardio WOD (Rest 5 s between movements):
1. Quadruped Elbow To Opp. Knee (Alt. Sides) *Knees off Ground If Possible *Wide feet *Lock
2. High Knee Run with Down Ups *Coach says down and campers hit chest to ground- explode up *Toes up
3. Elbow Plank Hip AB *On Elbows *Abduct right leg àhold 2 sàcenteràabduct left legàrepeat *Keep body stable *Lock
4. 3 Hurdle Shuffle *Drive arms *No hurdles needed-visualize *Toes up
5. Hand Side Plank with Rotation (Switch Half Way) *Crunch elbow into side of torso on way down *Squeeze shoulder blades at top *Look at hand at top
6. Seal Jumps *Like a jumping jack with open arms when feet go out *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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