Personal Training San Carlos 11/6/12- Get Your Flat Abs Core – Cardio Workout

Personal Training San Carlos 11/6/12-  Get Your Flat Abs 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

*Set Gym Boss or Interval App to: 50s work time, 15s rest, 7 Sets

Core Workout: Perform 3 Sets of the following exercises in circuit for 50s. Rest approx. 15s after each set.

1.      MB Bent Knee Combo Crunch *Alt. Legs Keep Tuck *MB starts overhead and touches foot *Straight leg to increase intensity

2.      Quadruped Crawl *On all 4’s–> lift knees barely off ground and keep them off ground–>opp arm & leg crawl *Lock shoulders back & down

3.      Glider: Standing Groin *3 B’s *Stay Tight

4.      Battle Ropes: Kneeling Overhand Grip Rotations

5.      TRX Hip Drop (25s each side)

6.      Lower Abdominal Curl with Pull Up Hang

7.      Ball Cobra (Hold for 50s) *Lock shoulders back & down *Squeeze shoulder blades

Obstacle Course: 2 Min after each round

Circle Time-Cool Down Stretches: 5 min

If you can’t see the video above go to: Boot Camp BLOG

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