FBBC and Burlingame Fit Core-Cardio Workout of the Day 5/10/11: Bicycle Crunches, Body Saw, Plank, V-Ups, Plank Jacks, Cobras, Medicine Ball Training

5/10 Core-Cardio Workout of the Day:  Bicycle Crunches, Body Saw, Plank, V-Ups, Plank Jacks, Cobras, Medicine Ball Training

Obstacle Course Run/Walk (5 min)

Perform the following exercises below in order (Perform in Group). This is a ladder workout again that ascends & descends in volume. We are only doing 5 core exercises.

10 Bicycle Crunches *Increase height of legs to make easier
10 Body Saws (Push-Up Position)
10 V-ups or Toe Touches
10 Snow Angels/Plank Jacks (On Elbows)
10 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
Rest as needed

15 Bicycle Crunches
15 Body Saws
15 V-ups or Toe Touches
15 Snow Angels/Plank Jacks
15 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
Rest

20 Bicycle Crunches
20 Body Saws
20 V-ups or Toe Touches
20 Snow Angels/Plank Jacks
20 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
Rest

20 Bicycle Crunches
20 Body Saws
20 V-ups or Toe Touches
20 Snow Angels/Plank Jacks
20 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
Rest

15 Bicycle Crunches
15 Body Saws
15 V-ups or Toe Touches
15 Snow Angels/Plank Jacks
15 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
Rest

10 Bicycle Crunches *Increase height of legs to make easier
10 Body Saws (Push-Up Position)
10 V-ups or Toe Touches
10 Snow Angels/Plank Jacks (On Elbows)
10 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
Finisher:

MB Partner Semi Circle Drill (30s each) *
MB Partner Over-Under (30s each-leader goes up)
MB Partner Reaction Drill (30s)
MB Partner Over-Under (30s each-leader goes up)

If you can’t see the video above go to: SF Bay Area Fit Body Boot Camp BLOG

Please add your comments below on the workout.

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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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