8/13 Core/Cardio Workout
Dynamic Stretching: 10 Min
Walk/Jog: 10 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. Donkey Kick with Opp. Arm Lift (30s Each)
2. Plank with Bent Arm Rotation *Alt Arms *Squeeze
3. Plate Reverse Chops (High to Low) (30s Each Side)
4. Bosu Crunches *Straight Arms *Feet on Bench
5. Side Elbow Plank Hip Drop (30s Each Side) *Feet on Bench
6. MB Standing Wood Chop (High to Low) (30s Each Side)
7. Kneeling Battle Rope Rotations (30s)
8. Reverse Swiss Ball Crunches
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
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650-654-4604
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