SF Bay Area Fit Body Boot CampTitle: CORE-Cardio Workout of the Day 2/1/11: Medicine Balls, Lower Abs, Sit-Ups, Superman, Chest Pass, Side Bend, Rotations
Theme: Medicine Ball (MB) Day
MB Lateral Shuffle & Carioca (4 Each)
Circuit: Perform the following exercises for 1 min for 3 rounds as a group:
1. Partner Lower Abs with MB Btw Knees *move from core-lift up pelvis, not knees *Partners hold elbows
2. Standing MB Chest Pass (Mix up Ball in Different Locations)
3. Kneeling MB Side Rotations (30s Each Side)
4. MB Over-Under (30s Each Side) *each partner goes up for 30s-going up with ball is harder *use heavy balls
5. MB Indian Fighting (30s Each Side) *both partners start with right hand on ball in wide foot plank position-goal is to shoot ball in between partners legs *make sure each person’s hand is right under their shoulder
6. MB Superman *keep shoulders as relaxed as possible *in modified superman position-push ball to partner
7. MB Sit-Ups (7-7-7) * throw ball chest height to standing partner right center left (repeat) *standing person keeps feet moving
8. MB Side Bend *mb on top of head *core moves side to side not ball *Bring ball higher to make harder
If you cannot see the video above go to: SF Bay Area Fit Body Boot Camp BLOG
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In Health, Fitness & Vitality,
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
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