7/30 Core/Cardio Workout
Dynamic Warm-Up: 10 Min
MB Square Drill – 3-5 Min
Perform the following core workout in a circuit. All core exercises are 60s each. There should be a quick transition as a group (15s) between exercises.
1. TRX Mtn. Climber Cross-Overs
2. Bosu Lower Ab March
3. Band Trunk Rotation (30s Each Side)
4. Glider Kneeling Roll Out
5. Swiss Ball Side Bend (30s Each Side)
6. Combo Crunch
7. Battle Ropes- Ext. Rotation (30s Each)
8. Side Groin Plank (30s Each Side) (Use as needed)
MB Forward-Backwards Jog with Pass -1 Min
MB Forward-Backwards Jog with Pass with RXN- 1 Min
MB Forward-Backwards Weave with Pass- 1 Min
Cool Down & Stretch (5-10 minutes)
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In Health, Fitness & Vitality,
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.SFBayAreaBootCamp.com
www.MenloFit.com
650-654-4604
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