Gym Burlingame Boot Camp 11/14/13: Partner Medicine Ball Core – Cardio Workout!
Warm-Up: Floor Stretches (5 min) & Review of 3 Part Breathing & Abdominal Drawing In Maneuver *Explain that drawing in the belly, engaging bladder and imprinting the spine into the floor is the key set-up prior to all movements
Phase 2: None
Phase 3: None
Walk/Jog- 5 min *Stay aerobic
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 4 sets
MB Partner Core Work: Perform the following exercises for 40s each for 4 sets *Challenge with heavier ball and faster sppeds if tolerated
*Can use a light ball or use the wall to modify
*Keep hands open and arms extended in front of chest ready to catch ball
*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 Chest Pass – Warm-Up Only *3B’s *Feel feet-foundation of movement
2. MB Over-Under Handoff (20s overhead/20s between legs) *Back to back with partner *Taller partner brings ball overhead and shorter grabs ball–>shorter partner squats at same time as taller partner and hands off the ball through the legs of both–>repeat for 20s and repeat with shorter partner bring ball up *Work on getting the hips down *Challenge with heavier ball/weight and faster sppeds if tolerated
3. MB Standing Side to Side Rotation (20s each side) *3B’s *Move from center *Arms extended *Challenge with heavier ball/weight and faster sppeds if tolerated
4. MB Semi Circle (20s each) *One partner is stationary and the other is moving in semi circle. *Relaxed heels
5. MB Slam *Slam into mat *3B’s
6. MB Reaction *Each partner reacts to the ball *Athletic position*Relaxed heels *3B’s *Relax heels
7. MB Plank Roll *3 B’s *On elbows or hands–>roll ball
8. MB Sit Up—>Partner does a semi circle (40s each) *2B’s *Tongue on roof of mouth
9. MB Indian fighting *3B’s *Wrist under shoulder *Goal is to get the ball through partners legs
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.
Try the 21 Day Rapid Fat Loss Program at Gym Burlingame Boot Camp for Only $39: www.ShampsBootCamps.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, San Carlos Boot Camp, Shamp’s Studio Boot Camps
**************************************************************************
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
www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com
650-654-4604
