Boot Camp Fitness San Carlos 7/5/12- Week 3: Post Independence Day Core – Cardio Workout!
Warm-Up: Floor Stretches (5 min) & Review of 3 Part Breathing & Abdominal Drawing In Maneuver
Phase 2: None
Phase 3: None
Walk/Jog- 3 min *Stay aerobic
Partner Knee Slaps 1 min x 2 *30 s each as the slapper *Rest approx. 10s after minute 1
MB Partner Core Work: Perform the following exercises for 40s each for 3 sets
- Supine Lower Ab Curl/Knee-Ups *Partners Grab Each Other’s Elbows *3 B’s *You can attempt to straighten legs on negative for those who can
- Standing Chest Pass on 1 Foot (20s each side) *Mix ball around As Tolerated
- Kneeling Side to Side Rotation (20s each side) *Arms straight *Move from core
- Oblique Sit Up Toss (20s each side) *Knees Bent To Side *Both do sit up at same time *Catch the ball while up in raised sit up position. Go down when you catch the ball.
- Push-Up Hold with MB Push *Relax shoulders *Keep strong plank *Wide feet
- Modified Prone Superman with MB Push *Relax shoulders *Chest up & Thighs off ground
Perform after all 3 sets are completed above:
Cardio: MB Lateral Shuffle Drill & MB Carioca Drill (4 each) *Half Court
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
