Menlo Park Boot Camp 7/28/12- Summer Core-Cardio Workout

Menlo Park Boot Camp 7/28/12- Summer Core-Cardio Workout

Warm-Up: Floor Stretches (5 min) & Review of 3 Part Breathing & Abdominal Drawing In Maneuver

Phase 2: None
Phase 3: None

Cardio: Walk/Jog- 5 min *Stay aerobic

*Set Gym Boss or Interval App to: 40s work time, 15s rest, 12 sets

Alternate the following 8 exercises two at a time for 40s each for 3 rounds and then go to next station (15s transition):

Station 1:

· Band Monster Walk with Band-Forward & Backwards (20s Each Way) *Stay Low & Flat Back *Butt Out *Lock *2B’s 

· MB Sit Up & Russian Twist *Perform Sit Up and Chop Ball Towards Ground and Then Rotate Right to Left *Avoid Coming All the Way Up with Sit Up *Keep Chest Up

Station 2:

· TRX Hip Drop (20 s Each Side) or Side Plank Hip Drop *Keep 3B’s

· Supine Lower Abdominal Alt. Leg Press *Similar to a bicycle but like a unilateral leg press- press the heel forward *Bring legs lower to make harder *Maintain belly & bladder engagement with imprint of spine *Crunch to increase intensity

Station 3:

· Swiss Ball Kneel *Balance *Do this station near the wall to help as needed

· Supine Swiss Ball Leg Curls *Keep hips up

Station 4:

· Glider Plank Hip AB/AD *Keep Butt Down *3 B’s

· Prone Butt Pincher *Lift thighs and squeeze butt

Circle time & stretch (5-10 minutes)

Please add your comments below on the workout.

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