Boot Camp Fitness San Carlos 10/2/12- Medicine Ball Core - Cardio ...

Boot Camp Fitness San Carlos 10/2/12-?Medicine Ball Core ? Cardio Workout!

Warm-Up: Floor Stretches (5 min) & Review of 3 Part Breathing & Abdominal Drawing In Maneuver *Explain that drawing in the belly, engaging bladder and imprinting the spine into the floor is the key set-up prior to all movements

Phase 2: None
Phase 3: None

Walk/Jog- 5 min *Stay aerobic

*Set Gym Boss or Interval App to: 40s work time, 10s rest, 4 sets

Perform the following exercises for 40s in a circuit as a group. Rest 10s between each exercise. Perform 4 rounds. Rest 30s after each round after the cardio. Keep core engaged!

1.???? MB Chest Pass-First 20s-Stationary?> Second 20s-Get the feet moving and each partner challenges the other-move the ball around

2.???? MB Kneeling Trunk Rotation (20s each side) *Keep arms straight *Can make heavier with sandbag or plate

3.???? MB Kneeling Triceps Throw *Throw ball overhead as tolerated *Follow through

4.???? MB Russian Twist with Pass *Sit tall-butt out *Move from core

5.???? MB Modified Superman Pass *Look down as much as possible *Lock-Chest Up-Shoulders Back & Down

6.???? MB Plank Pass *Stay tight *Switch arms on the push

7.???? MB Sit Up Toss *Feet do not touch? *Avoid sitting all the way up-keep tension *Dig heels

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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Source: http://www.brienshamp.com/2012/10/09/boot-camp-fitness-san-carlos-10212-medicine-ball-core-cardio-workout/

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