Menlo Park Boot Camp Fitness 10/25/12 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 3: None
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 10 sets
MB Partner Core Work: Perform the following exercises for 40s each for 3 sets *Can use a basketball or use the wall to modify
2. MB Overhead Pass – *Back to back *20s overhead/20s between legs
3. MB Standing Side to Side Rotation (20s each side) *Move from center *Arms extended
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
6. MB Reaction *Each partner reacts to the ball *Relaxed heels
7. MB Plank Pass *3 B’s
8. MB Sit Up—>Semi Circle (40s each)
9. MB Indian fighting *Wrist under shoulder
