San Carlos Boot Camp 3/27/12- Core–Cardio Workout: Body Weight Challenge
Floor Stretching Program: 8-10 min
Perform the following 7 exercises in a group for 1 min in a circuit then perform obstacle course. Repeat 3 times.
1. Quadruped: Elbow to Knee (30s each side) *Lock Shoulders Back & Down *Crunch
2. Lower Ab Curl Up *3 B’s *Ball can be added under knees (mb, volleyball, etc) *Squeese ball into hamstrings and stay tight
3. Body Rock Side Crunch (30s each side) *Hand on the ground helps the movement *Bend knees to make easier *Can also just bring knees to elbow
5. MB Star Crunch *Legs straight *Open Legs with Crunch *Chop Mb through legs
6. Modified Superman (elbows to back pockets) *Lock Shoulders Back & Down
7. Plank with Alternating Hip Ab *Alt right and left leg to side *Hold for 3-5 s
Obstacle Course: 3 Laps (approx ¼ mile) *Stay Aerobic
- Repeat above 2-3 more times
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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Brien Shamp BS CSCS CMT CHEK NLC II
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