Personal Training Menlo Park Boot Camp 4/5/12- 30 Minute Core-Cardio Workout
Warm-Up (Stretches) (10 min)
Perform the following 10 exercises in a group for 1 min in a circuit. Repeat above 3 times. *Place mats near bleachers/bench. We will use bleachers/bench for all core exercises except # 9
1. Side Lying Groin Plank (30s each side) *Remove bottom leg *Spot with bottom leg as needed *Lock
2. Bleachers
3. Lower Ab. Lift with Straight Legs *3 B’s *Lift Tailbone Off Ground *Hold Bench/Bleachers
4. Walk/Jog
5. Bridge with Straight Leg Raise (Alt Legs) *Hips up & Level *Heels on Bench
7. Plank with Hip Ext. (Alt Legs) *Feet on Bench/Bleachers *Elbows/Hands on Floor *Stay Tight- 3 B’s *Engage Quads Also
8. Walk/Jog
9. Straight Leg Crunches with Opp. Toe Touch *Arms Straight *Touch Opp. Arm to Foot *Keep Chin Tucked-Look at Quads *Tongue on Roof of Mouth
10. Bleachers
Circle Time: Cool down & stretch (5 minutes)
If you can’t see the video above go to: Boot Camp BLOG
Please add your comments below on the workout.
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Your friend & coach,
Brien
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