Health Club Foster City Boot Camp 4/22/14- Medicine Ball Core – Cardio Workout!

Health Club Foster City Boot Camp 4/22/14- 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/Cycle- 5 min *Stay aerobic

*Set Gym Boss or Interval App to: 40s work time, 10s rest, 4 sets

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

Perform the following exercises for 40s in a circuit as a group. Rest 10s between each exercise. Perform 4 rounds. Rest 30s after each round after the cardio. Keep core engaged!

1.     MB Standing Chest Pass-First 20s-Stationary–> Second 20s-Get the feet moving and each partner challenges the other-move the ball around *3B’s

2.     MB Standing Trunk Rotation (20s each side) *Partners are back to back *Keep arms straight and extended to increase challenge  *Can make heavier with sandbag or plate *3B’s *Look straight ahead

3.     MB Kneeling Triceps Throw *Throw ball overhead as tolerated -MB should almost touch spine in between shoulder blades on eccentric phase–> follow through *Follow through *3B’s

4.     MB Russian Twist with Pass *Sit tall-on sit bones and lower to about 45 degrees *Legs off ground if tolerated *Move from core *Rotate right to left and pass to partner *2B’s

5.     MB Prone Superman Pass *Superman position with arms at 45 degrees *Relax shoulders *Lock-Chest Up-Shoulders Back & Down *2B’s

6.     MB Prone Plank Pass *Stay tight *Switch arms on the push *3B’s

7.     MB Sit Up Toss (40s each)  *One partner is standing moving feet to keep heart rate up -supine partner throws ball to standing partner *Avoid sitting all the way up-keep tension *Dig heels *3B’s

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.