7/5 Peninsula Boot Camp Core –Cardio Workout: Sit Up, Bridges, Lower Abs, Cobra, Plank Up-Downs, Aquaman, Chest Pass, Side Rotations
*We will be doing 9 sets per round-2 walk/jog stations & 7 core movements for 1 min each. Perform 3 sets of core. For the final round you may need to eliminate the walk/jog.
Perform the following stations for 2-3 rounds
1. Walk/Jog- 3 min *Stay aerobic
2. Lower AB Knee Ups *Hands behind head or next to hips *Knees go straight up or curl
3. Bridge with Straight Leg Raise – 30s each side *Keep hips up & level *Toes lifted on both feet *Raise one leg up & down for 30s-keep leg straight to get a good hamstring stretch *Toes flexed
4. Push-Up Hold with Knee Up– 30 s with each knee bent at 90
5. Prone Aquaman *Flutter kick with straight legs *Let head fall into arms
6. Walk/Jog- 3 min *Stay aerobic
7. MB Partner Kneeling Chest Pass *For 30s throw at chest –next 30s mix the ball up
8. MB Partner Kneeling Side Rotations – 30s each side *Partners face same direction for 30s and switch *Move from core
9. MB/Plate Partner Kneeling Back-Back Rotation *30 s each direction *Partners back to back for 30s and switch *Move from core
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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