10/15/11 Menlo Park Boot Camp- 10 Core-Cardio Exercises to Get You Ab-Solutely Perfect
Perform the following 4 stations for 3 rounds. Each round is 12 min. 3 min/station. Rest 30s in between sets.
I. Cardio: Walk/Jog- 3 min *Stay aerobic
II. CORE: 1 Min/Exercise
a. Lower AB Curl Ups *Hands behind head or next to hips *Knees go straight up or curl
b. Bridge with Straight Leg Raise – 30s each side *Keep hips up & level *Toes lifted on both feet *Raise one leg up & down for 30s-keep leg straight to get a good hamstring stretch *Toes flexed
c. Plank Up-Downs – 30 s leading with each hand *Start on elbows – right handà right elbowà repeat for 30s and switch to other side
III. Cardio: Walk/Jog- 3 min *Stay aerobic
IV. CORE: 1 Min/Exercise
a. Bosu Prone Superman Hold *Elbows to Back Pockets
b. MB Kneeling Side Rotations – 30s each side
c. MB Wall Sit-Up Toss *Throw from chest or overhead
Cool down & stretch (5-10 minutes)
Try Burlingame Boot Camp for One Week for Only $1: https://brienshamp.com/burlingame-fit-body-boot-camp/
Your friend & coach,
Brien
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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.
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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
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