As a Group: Perform Core Movements Below – 10 exercises in approx. 10 minutes (40 seconds of work with 10 seconds of recovery). Perform 3 sets. If time, perform another set.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Core: Lower Ab Partner Resistance (40s each) *Kneeling person applies resistance by pulling heels of feet of partner lying supine. *Goal is to keep knees over hips for person on the ground *Communication is needed here! *3B’s
2. Cardio: Side Step Touch *Chest up *Stay in squat position *Hinge from hip *Bring hand to opp. foot as leg goes out to side
3. Core: Spiderman Plank Hold *Alt. Knee to Elbow *Keep Plank *Lock shoulders back & down *3B’s
4. Cardio: Jog in place *Relax heels
5. Seated V-Scissors *Do scissors horizontally with legs *On elbows *Count as a group (1-2-3-1, 1-2-3-2, etc) and get energy *Lock shoulders back & down *2B’s
6. Cardio: Down-Ups *Instructor says high knees then down-they then get right back up into high knees *Touch chest to ground *Land on mid foot, not toes
7. Core: Partner Sit Up *High 5 both hands at top of sit up *Wide feet *Dig heels *3B’s
8. Cardio: Boxing *Focus on footwork – have them stand in fighting position –tell them to move fwd- back, ltàrt *Those who are right handed should have left foot forward
9. Core: Side Lying Plank (20s Each Side) *Elevate top leg to make harder *Head back *Lock shoulders back & down – squeeze *Top hand on hip
10. Cardio: Pike Jump Side to Side *Push-up hold position à Butt kick and bring feet right to left *Keep Plank *Lock shoulders back & down
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
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