Boot Camp Fitness San Carlos 7/26/12- Partner Medicine Ball 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/Bike- 5 min *Stay aerobic
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 12 sets
Alternate the following 8 exercises two at a time for 40s each for 3 rounds and then go to next station (10s transition):
Alternate the following 8 exercises two at a time for 40s each for 3 rounds and then go to next station (10s transition):
Station 1:
1. MB Lateral Shuffle (20s Each Way) *Athletic position *Relax heels
2. Partner Supine Lower Ab Straight Leg Lift *Grab each other’s elbows to anchor and lift pelvis off floor *Attempt to keep legs straight- bend to 90 degrees to make easier
Station 2:
1. MB Semi Circle (20s Each) *While one is working, the other keeps feet moving on balls of the feet
2. Bridge with Leg Ext. (20s Hold Each Side) *Toes up *Shoulder blades off ground *Hips level
Station 3:
1. MB Carioca (20s Each Way) *Athletic position *Relax heels
2. Cross Over Mountain Climbers *Knees barely off ground *Lock shoulders *3 B’s
Station 4:
1. MB Reaction Drill (20s Each) *Athletic position *Relax heels
2. MB Seated Rotation with Acceding Pyramid *Lock shoulders *Rotate from core
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
