fbpx

Personal Training Belmont 11/20/12- 16 Day Sexy Slim Core – Cardio Workout

Personal Training Belmont 11/20/12-  16 Day Sexy Slim 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: Review of 7 core exercises below

Phase 3: Obstacle Course Run/Walk (5 min)

https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gifPerform the following exercises below in order (Perform in Group). This is a ladder workout that ascends & descends in volume. We are only doing 7 core exercises.https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gif

  • 10 Lower Ab Knee Raises *Lift Knees Up – Elevate Tailbone Off Ground *Prisoner position *Use Hands to Sides As Needed *Wide Knees
  • 10 Bicycle Crunches *Increase height of legs to make easier *10 Each
  • 10 Body Saws (Push-Up Position) Pg. 45 Complete Boot Camp Exercise Technique Manual
  • 10 V-ups or Toe Touches Pg. 43 Complete Boot Camp Exercise Technique Manual *Increase height of legs to make easier
  • 10 Snow Angels/Plank Jacks (On Elbows) Pg. 58 Complete Boot Camp Exercise Technique Manual
  • 10 Cobras *Hold 2 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
  • 10 Rocking Bridges *Get hips up as high as possible *Rotate hands as needed for wrist comfort *Open pecs and get a good stretch

Rest 30s

  • 15 Lower Ab Knee Raises
  • 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
  • 15 Rocking Bridges

Rest 30s

  • 20 Lower Ab Knee Raises
  • 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
  • 20 Rocking Bridges

Rest 30s

  • 20 Lower Ab Knee Raises
  • 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
  • 20 Rocking Bridges

Rest 30s

  • 15 Lower Ab Knee Raises
  • 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
  • 15 Rocking Bridges

Rest 30s

  • 10 Lower Ab Knee Raises
  • 10 Bicycle Crunches *Increase height of legs to make easier
  • 10 Body Saws (Push-Up Position) Pg. 45 Complete Boot Camp Exercise Technique Manual
  • 10 V-ups or Toe Touches Pg. 43 Complete Boot Camp Exercise Technique Manual *Increase height of legs to make easier
  • 10 Snow Angels/Plank Jacks (On Elbows) Pg. 58 Complete Boot Camp Exercise Technique Manual
  • 10 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only & Thumbs Up
  • 10 Rocking Bridges

Finisher: Obstacle Course if time (5 min)

 

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.

Try Personal Training Belmont for 3 Sessions for Only $29: www.SFBayBootCamp.com

Your friend & coach,

Brien

**************************************************************************

Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.

Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, South City Boot Camp, Redwood City Boot Camp, Personal Training & Nutrition

**************************************************************************

I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream  is to coach those who seek my help live their passions with happiness & love.

Thank you for allowing me to help you.

**************************************************************************

Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!

Brien Shamp BS CSCS CMT CHEK NLC II

Personal Trainer, Nutrition and Lifestyle Coach

www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com

650-654-4604