Burlingame Bodybuilding Core-Cardio Workout of the Day 10/4/11-Big Balls Core -Cardio Training Program
Obstacle Course Run/Walk (5 min)
Perform the following exercises in a circuit for 1 minute each with minimal rest in between for 2 rounds:
1.Lower Abdominal Vertical Scissors *Keep 3 B’s
2.Aquaman * Bring arms off to the side so people do not engage upper traps *Opp arm * leg
3.Side Lying Clam: 30s each side *On side with knees and hips bent *Small movement *Apply Manual resistance As Needed with Hand
4.Side Lying Groin: 30s each side
Perform the following medicine ball core-cardio exercises in a circuit for 3 rounds with minimal rest in between.
1.MB Lateral Shuffle with Partner: 30s each side
2. DB/Plate Partner Back to Back Flexion- Extension: 30s each partner goes up *Partners alternate going up into extension
3. Swiss Ball Crunch
4. MB Forward-Backwards Jog with Partner *Partners say switch to let each other know it is time to go forward or back
5. MB Seated Partner Russian Twist with Chest Pass *Feet Up If Possible *Extend arms to make harder *Face each other
6. MB Side Facing Rotation: 30s each side
Cool Down: Static Stretching
If you can’t see the video above go to: Boot Camp Workout 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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