Perform the following core/cardio workout in a GROUP. All core exercises are 50s each. There should be a quick transition as a group (10s) between exercises.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Walk/Jog/Obstacles: 2 Min
2. Lower Ab Horizontal Scissors *Keep 3 B’s (especially imprint of spine) *Crunch up and lower legs to make harder *Look at abdomen *Count as a group- bring the energy
3. Rocking Bridges (Hold 5s) *Feet under kneesà Lift hips as high as possibleà Squeeze shoulder blades *Hips Level *3B’s
4. Push-Up Hold with Hip Flexion Hold (25s Each Side) *Simply bend hip and knee at 90 degrees and hold each side for 25s *Corkscrew elbows *3 B’s
5. Supine Russian Twist *Rotate legs right to left *Extend legs to increase intensity *Extend arms and palms down to anchor *3 B’s
6. Walk/Jog/Obstacles: 2 Min
7. Oblique Crunches with Straight Legs *Crunch right to left *Look at quads *Tongue on roof *Chin tucked *3B’s
8. Modified Superman *Start with Arms Overhead *Drive Elbows Back & Down *Chest Up (Hold 5s)
9. Side Plank on Hand (25s Hold Each Side) *Modify as Needed
10. Supine Jack-Knife (25s Each Side) *Lift Upper Body into Crunch and Repeat While Legs Stay In Same Position * Extend One Leg Out and Bring Opposite Knee Up *Tongue on roof
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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