6/28 Millbrae Boot Camp Core –Cardio Workout: TRX Pike, Leg Curls, Sit Up, Bridges, Lower Abs, Cobra, Swiss Ball Chops, Speed Ladder
Perform the following stations for 2 min each for 3 rounds (36 min). You will see that there are 2 exercises in the 2 min period for most exercises. There should be a quick transition between exercises.
1. Jumping Twists (60s) & Jumping Jack Cross-Over (60s) *Twist from the waist
2. TRX Pike (60s) and TRX Leg Curls (60s) *Pike is a straight leg movement *Jack Knife is Bent Knees *Use Both Legs for Leg Curls
3. Ball Chops (60s) and Cobra Hold (60s hold) *Keep lower back in contact with ball on crunch-keep tension on abdominals *Keep legs on the ground for cobra and thumbs externally rotated so they feel a stretch in pecs-pull shoulders down & back
4. MB Side Facing Trunk Rotations (60s each side) *This movement should progress into an explosion-high intensity
5. Ladder Drill: Lateral Forward Two –Back Two (alternate sides each rep) *Can also skip one
6. Lower Abdominal (LA) Knee Ups with MB Between Knees (60s) and Butt Pinchers (60s) *For LA, knees should go straight up for those that can-if not curl
Walk/Run/Jog (5-10 minutes) *Do whatever you want here for cardio-in or outside
See video here from last time we did this workout: https://brienshamp.com/2010/06/sf-bay-area-fit-body-boot-camp-workout-of-the-day-w-personal-trainers-brien-shamp-mike-salemi-06012010/
If you can’t see the video above go to: Boot Camp Workout BLOG
Please add your comments below on the workout.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.SFBayAreaBootCamp.com
650-654-4604
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