San Carlos Boot Camp 3/20/12- Core–Cardio Workout: Medicine Ball Workout
Floor Stretching Program: 8-10 min
Jog/Walk: 5 min
Perform the following core exercises with a medicine ball or plate in a circuit for 3 rounds with minimal rest in between. Perform the workouts as a group.
*Feel Feet Firmly Connected to Ground When Standing
1. Standing Trunk Rotations: 30s *No Hips-Just Waist
2. Standing Figure 8’s: 30s *No Hips-Just Waist & Mid-Upper Back
3. Standing Midline Wood Chops (High to Low): 30s *Whole Body-Really Crunch *Emphasis is going down like a standing crunch *Big Follow Through
4. Standing Midline Reverse Wood Chops (Low to High): 30s *Whole Body *Emphasis is going up like throwing a ball backwards
5. Standing Wood Chops with Pivot (High to Low): 30s each *Flat Back- Butt Out *Move from Waist-Not Arms
6. Standing Reverse Wood Chops with Pivot (Low-High): 30s each *Flat Back-Butt Out *Move from Waist- Not Arms
7. Supine MB Lower Ab-Crunch Combo: 60 s *Keep imprint of spine into ground *With ball in hands overhead crunch up placing ball between knees as knees come up. Reverse and repeat. Toes Flexed *Can also use swiss ball
8. Supine Bridge with Ball Btw Knees: 30s *Heel under knees *Toes up
9. 1 leg Bridge with Foot on Ball: 30s each side *Keep hips level *Keep Leg Extended *Modify w/o ball
10. Supine MB Right-Center-Left Chops: 60s *Keep tension on abs- keep imprint *Dig Heels
11. Keeling MB Side Bend: 60s *Elbows open *Squeeze shoulders *Increase Intensity by Bringing Ball Higher Overhead
The above workout will take approximately 8 min per round with 1 min rest in between rounds.
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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Your friend & coach,
Brien
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