Complete the following 6 exercises in a circuit and then perform cardio. (10s transition). Do 4 rounds.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Ropes: Egg Beaters & Snakes (20s each) *Athletic position *Hinge from hip *2B’s
2. Lower Abdominal Circles with Pull-Up Hang (20s each direction) *Increase intensity by raising legs higher with circles *Modify with Supine Lower Ab Circles *Increase intensity by lowering legs –go lower with circles *With hands overhead anchor on to something stationary to assist *3 B’s *Relax neck
3. TRX T *Staggered stance- use feet to help arms *Modify with Band Reverse Fly *Squeeze shoulder blades *Relax neck/shoulders *Hold at end range of motion for 2s-squeeze *3B’s
4. Glider Plank Hip Ab/Ad with Elbows on Bosu or Disc *Stay tight *Elbows in *3B’s
5. Swiss Ball Russian Twist *MB or DB in hands *Keep hips up & level *Rotate from core *3B’s
6. SB/MB Supine Sit Up *Start bag at chestà Sit up and press bag overhead àfinish with elbows to ears *Lock shoulder back & down *3B’s *Wide feet *Dig heels
*After each round do 3 min of cardio- goal is not to go out of breath
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
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