5/10 Core-Cardio Workout of the Day: Bicycle Crunches, Body Saw, Plank, V-Ups, Plank Jacks, Cobras, Medicine Ball Training
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 5 core exercises.
10 Bicycle Crunches *Increase height of legs to make easier
10 Body Saws (Push-Up Position)
10 V-ups or Toe Touches
10 Snow Angels/Plank Jacks (On Elbows)
10 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
Rest as needed
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 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 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 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 Bicycle Crunches *Increase height of legs to make easier
10 Body Saws (Push-Up Position)
10 V-ups or Toe Touches
10 Snow Angels/Plank Jacks (On Elbows)
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)
If you can’t see the video above go to: SF Bay Area Fit Body Boot Camp BLOG
Please add your comments below on the workout.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.SFBayAreaBootCamp.com
650-654-4604
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