Core Workout: Perform 3 Sets of the following exercises in circuit for 50s. Rest approx. 15s after each set.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. 
MB Bent Knee Combo Crunch *Alt. Legs *Keep Tuck *3B’s *MB starts overhead and touches foot *Straight leg to increase intensity
2. Quadruped Crawl *On all 4’s–> lift knees barely off ground and keep them off ground–>opp arm & leg crawl *Lock shoulders back & down *Studio @ 8:30 am-Only crawl a short distance
3. Glider Jumping Jack (aka Standing Groin) *3 B’s *Stay Tight *Studio @ 8:30 am-Perform inside
4. TRX Hip Drop (25s each side) *3B’s *Studio @ 8:30 am-Perform inside
5. Lower Abdominal Curl with Pull Up Hang *3B’s
6. Ball Cobra (Hold for 50s) *2B’s *Thumbs up *Lock shoulders back & down *Squeeze shoulder blades *Look down
7. Battle Ropes: Kneeling Overhand Grip Rotations (25s) *3B’s *Move fom core- slam rope into ground & Run in Place (25s)
Obstacle Course: 2 Min after each round
Circle Time-Cool Down Stretches: 5 min
If you can’t see the video above go to: Boot Camp 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
www.BrienShamp.com
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