4/19 San Mateo Boot Camp Core/Cardio Workout: Lower Abs, Medicine Ball Pass, Slams, Cardio, Sit-Up, Mountain Climbers, Butt Kicks
MB Partner Core Work: Perform the following exercises in a group format for 1 min each for 3 sets *Use basketball for lower intensity
Lower Abs *Partners Grab Each Others Elbows) *3 B’s *Ball can be added in between knees (mb, volleyball, etc)
Kneeling Chest Pass
Kneeling Side to Side Rotation (30s each side)
Sit-Up Toss
Push-Up Hold with MB Push *relax shoulders
Forward-Backwards Vertical Wood Chop Bend (30s each with MB going up)
Modified Super-Pepes with MB Push *relax shoulders
*After each exercise above perform the following cardio movement for 30s
Jumping Jacks
Mountain Climbers *Knees barely off the ground
Front-Back Jumping Jacks
High Knee Runs
In-In-Out-Out Footwork Drill (15 s leading with each foot)
Forward-Forward-Back-Back Footwork Drill (15 s leading with each foot)
Butt Kicks
If you can’t see the video above go to: SF Bay Area Fit Body Boot Camp BLOG
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NEW Burlingame Fit Body Boot Camp: 21 Day Rapid Fat Loss Grand Opening Promotion
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.SFBayAreaBootCamp.com
www.MenloFit.com
650-654-4604
