Burlingame Weight Loss 11/22- 10 Core -Cardio Exercises to Get You Ab-Solutely Perfect for Thanksgiving
Floor Stretch: 10 min
We will be doing 10 sets per round-2 walk/jog stations & 8 core movements for 1 min each. Perform 3 rounds. For the final round you may need to eliminate the
walk/jog.
Perform the following workout as a group.
1. Walk/Jog- 3 min *Stay aerobic
2. Lower AB Knee Ups *Hands behind head or next to hips *Knees go straight up or curl
3. Bridge with Leg Crossover *Keep hips up & level *Toes lifted on both feet *Ankle Crossed On Opposite Knee *Get a Good Stretch in Hip *Alt Each Rep
4. Plank Up-Downs – 30 s leading with each hand *Start on elbows – right handà right elbowà repeat for 30s and switch to other side
5. Prone Aquaman *Opp. Arm & Leg *Relax Shoulders *Elevate Chest to Drop Scapluas to Reduce UT Tension
6. Walk/Jog- 3 min *Stay aerobic
7. MB Partner Kneeling Chest Pass *For 30s throw at chest –next 30s mix the ball up
8. MB Partner Kneeling Side Rotations – 30s each side *Partners face same direction for 30s and switch *Move from core
9. MB Partner Sit-Up Toss *Throw from chest or overhead *Can use BB
10. MB Partner Indian Fighting – 30s each side *Line up right ear to ear with right hand on the ball for both partner – the goal is to get the ball away from partner and score a goal through partners legs- switch sides after 30s *Legs should be wide *Plank position *Make sure each person has their hand under their shoulder – they will end up extending their arm if not cued properly *Can use BB
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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Boot Camp for One Week for Only $1: http://www.SFBayBootCamp.com/
Your friend &
coach,
Brien
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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness &
love.
Thank you for allowing me to help you.
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Brien Shamp BS CSCS
CMT CHEK NLC II
Personal Trainer,
Nutrition and Lifestyle Coach
www.BrienShamp.com
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