Burlingame Weight Loss Boot Camp 12/27/11- Tough Body Weight Core-Cardio Workout
*This is a tough workout!
Warm up (5-10 minutes)
As a Group: Ladder Circuit!
Complete a timed ladder circuit of the following exercises using the following timed intervals: Round 1: Perform EACH exercise for 60 seconds, and allow 1 minutes rest before moving on to round #2 Round 2: Perform EACH exercise for 45 seconds, and allow 45 sec rest before moving on to round #3 Round 3: Perform EACH exercise for 30 seconds, and allow 30 sec rest before moving on to round #4 Round 4: Perform EACH exercise for 30 seconds, and allow 30 sec rest before moving on to round #5 Round 5: Perform EACH exercise for 45 seconds, and allow 45 sec rest before moving on to round #6 Round 6: Perform EACH exercise for 60 seconds
Core -Cardio Circuit (Keep everything tight):
1. Quadruped Elbow To Opp. Knee (Switch Half Way) *Knee Off Ground If Possible
2. Frog Jumps *Like a squat but jump up *Can modify by going onto toes instead of jumping
3. Elbow Plank Jacks *On Elbow *Feet Jump Out & In *Keep body stable
4. Hand Side Plank with Rotation (Switch Half Way) *Crunch elbow into side of torso on way down *Squeeze shoulder blades at top *Look at hand at top
5. Seal Jumps *Like a jumping jack with open arms when feet go out *Relax heels
6. Yoga Bridge with Alt. Knee Up *Drop butt as knee comes up-crunch *See the position here:
7. 3 Hurdle Shuffle *Drive arms *No hurdles needed-visualize
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.
Try Burlingame Weight Loss Boot Camp for One Week for Only $1: http://www.SFBayBootCamp.com/
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, South City Boot Camp, Personal Training & Nutrition
**************************************************************************
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.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
