Menlo Boot Camp Fitness 5/31/12- Core Cardio Blast

Menlo Boot Camp Fitness 5/31/12- Core Cardio Blast

Warm-Up: Dynamic Stretches Around Circle (4 min) *Educate how to stabilize and engage core

Phase 2: None

Phase 3: None

Perform Team Dynamic Warm-Up 2x Each At Aerobic Intensity (6 min):

1. Jog

2. Backpedal

3. Weave

4. Zig Zag

5. Shuffle

6. Carioca

7. Skips

8. Shuffle with Skip

9. Liners

*Review WOD below and assign campers stations for the WOD below. Immediately transition to WOD. They can get water at any time on their own.

Perform the following exercises two at a time for 40s each for 3 rounds until complete (10s rest):

Group 1:

1. Band Standing Wood Chops (20s each side)

2. Plate Standing Reverse Chops (20s each side)

Group 2:

3.  One Leg Bridges (20s each side)

4.  Bosu Oblique Crunches

Group 3:

5.  Superman Fly *Start with arms to sides on ground (shoulders relaxed) and lift up with plams down. *Lift legs also

6.  Glider Plank Groin

Group 4:

7. Swiss Ball Kneeling Balance *Hold wall

8. Band Standing Walking Side Step (20s each side)

*Additional Cardio If Time

Circle Time-Cool Down Stretches: 5 min

If you can’t see the video above go to: Boot Camp BLOG

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