Burlingame Gym Core-Cardio Workout of the Day 9/27/11-Get Your Core On!
Past Workout: 11/16/2010-No Video)
Obstacle Course Run/Walk (5 min)
Perform the following exercises below in order (Perform in Group). This is a ladder workout again that ascends & descends in volume. We are only doing 6 core exercises.
- 10 Lower Ab Knee Raises *Lift Knees Up – Elevate Tailbone Off Ground *Use Hands to Sides As Needed
- 10 Bicycle Crunches *Increase height of legs to make easier *10 Each
- 10 Body Saws (Push-Up Position) Pg. 45 Complete Boot Camp Exercise Technique Manual
- 10 V-ups or Toe Touches Pg. 43 Complete Boot Camp Exercise Technique Manual *Increase height of legs to make easier
- 10 Snow Angels/Plank Jacks (On Elbows) Pg. 58 Complete Boot Camp Exercise Technique Manual
- 10 Cobras *Hold 2 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
Rest as needed
- 15 Lower Ab Knee Raises
- 15 Bicycle Crunches
- 15 Body Saws
- 15 V-ups or Toe Touches
- 15 Snow Angels/Plank Jacks
- 15 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
Rest
- 20 Lower Ab Knee Raises
- 20 Bicycle Crunches
- 20 Body Saws
- 20 V-ups or Toe Touches
- 20 Snow Angels/Plank Jacks
- 20 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
Rest
- 20 Lower Ab Knee Raises
- 20 Bicycle Crunches
- 20 Body Saws
- 20 V-ups or Toe Touches
- 20 Snow Angels/Plank Jacks
- 20 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
Rest
- 15 Lower Ab Knee Raises
- 15 Bicycle Crunches
- 15 Body Saws
- 15 V-ups or Toe Touches
- 15 Snow Angels/Plank Jacks
- 15 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
Rest
- 10 Lower Ab Knee Raises
- 10 Bicycle Crunches *Increase height of legs to make easier
- 10 Body Saws (Push-Up Position) Pg. 45 Complete Boot Camp Exercise Technique Manual
- 10 V-ups or Toe Touches Pg. 43 Complete Boot Camp Exercise Technique Manual *Increase height of legs to make easier
- 10 Snow Angels/Plank Jacks (On Elbows) Pg. 58 Complete Boot Camp Exercise Technique Manual
- 10 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
Finisher:
- MB Partner Semi Circle Drill (30s each) *
- MB Partner Over-Under (30s each-leader goes up)
- MB Partner Reaction Drill (30s)
- MB Partner Over-Under (30s each-leader goes up)
*Obstacle Course (5 min)
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
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