San Carlos Personal Training Boot Camp 4/3/12- Core–Cardio Endurance Workout
Floor Stretching Program: 10 min
*We will be doing 6 core/cardio stations -2 min each for 3 sets for and then cardio at the end.
Perform the following stations for 2 min each for 3 rounds (36 min). There are 2 exercises in the 2 min period. There should be a quick transition between exercises. Work in partners in the circuit.
1. Jumping Twists (60s) & Jumping Jack Cross-Over (60s) *Twist from the waist *Trampoline at Belmont Boot Camp
2. Swiss Ball/TRX Pike (60s) and TRX Leg Curls (60s) *Pike is a straight leg movement *Jack Knife is Bent Knees
3. MB Wall Side Facing Trunk Rotations (60s each side)
4. MB Supine Chops (60s) and Prone Cobra Hold (60s hold) *Keep lower back in contact with ground crunch-keep tension on abdominals *Keep legs on the ground for cobra and thumbs externally rotated so they feel a stretch in pecs-pull shoulders down & back
5. Ladder Drill: Lateral Forward Two –Back Two (60s each side) *Moving laterally to the end of the ladder, take 2 steps into the ladder and take two steps back. Lead with whatever foot is the lead leg for the lateral movement
6. Supine Lower Abdominal (LA) Knee Ups with MB Between Knees (60s) and Butt Pinchers (60s) *Feet together. *Lift thighs as high as possible
Walk/Run/Jog (5-15 minutes)
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
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
