Redwood City Gym Boot Camp Program 6/7/12- Medicine Ball Core Workout

Redwood City Gym Boot Camp Program 6/7/12- Medicine Ball Core Workout

Warm-Up: Floor Stretches  (4 min) *

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 total sets for Phase 2

Phase 2: (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 4:30)

1.Lower Abdominal Horizontal Scissors *Keep 3 B’s *Check to make sure their backs are not arching- imprint the spine

2.Aquaman * Bring arms off to the side so people do not engage upper traps *Opp arm * leg

3.Side Lying Clam: 30s each side *On side with knees and hips bent at 90 degrees *Small movement

4.Side Lying Groin: 30s each side

Phase 3: None

*Review WOD below during Phase 2 above and assign campers stations for the WOD below. After 2^nd round of Phase 2 boot campers immediately transition to WOD. They can get water at any time on their own.

Theme: Medicine Balls

Perform the following medicine ball core-cardio exercises in a circuit for 4 rounds for 40s each with minimal rest in between:

1. MB/BB Lateral Shuffle with Partner: 20s each side

2. MB Seated Partner Russian Twist with Chest Pass*Feet Up If Possible *Extend arms to make harder *Face each other

3. MB/BB Forward-Backwards Jog with Partner *Partners say switch to let each other know it is time to go forward or back

4. MB Side Facing Wall Rotation: 20s each side

5. MB Wall Backwards Throw & Catch *Start with MB at chest, squat down fast and throw ball overhead into wall & then catch it *Need to be quick

6. MB Partner Sit Up Toss *Two variations –overhead and from chest

Jog As a Group Post Med. Ball Work

Circle Time-Cool Down Stretches: 5 min

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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