Boot Camp San Mateo Athletic Club 8/21/14: Love Handle Be-Gone 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
*Review WOD model and each movement quickly. You will be guiding group so you can go over each exercise during WOD also. Go slower as needed during 1st round to make sure form is good. Speed up rounds 2 & 3.
*Set Gym Boss or Interval App to: 50s work time, 10s rest
We will be doing 2 min of cardio followed by 4 core exercises and then another set of cardio & core exercises for 3 rounds.
Perform the following core/cardio workout in a GROUP. All core exercises are 50s each. There should be a quick transition as a group (10s) between exercises. 
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Walk/Jog/Obstacles: 2 Min
2. Supine Lower Ab Horizontal Scissors *Keep 3 B’s (especially imprint of spine) *Crunch up and lower legs to make harder *Look at abdomen *Tongue on roof of mouth *Count as a group- bring the energy
3. Rocking Bridges (Hold 5s) *Feet under knees, hands under shoulders à Lift hips as high as possibleà Squeeze shoulder blades *Hips Level *3B’s *Turn hands as needed to make comfortable *Modify with supine bridges
4. Push-Up Hold with Hip Flexion Hold (25s Each Side) *Simply bend hip and knee at 90 degrees and hold each side for 25s *Corkscrew elbows *3 B’s
5. Seated Core Stabilization *In seated position with lengthened spine grab knees to chest, feet slightly off the groundà attempt to extend arms overhead and hold as long as possible without moving body *Cam move arms up and down to challenge *2 B’s
6. Walk/Jog/Obstacles: 2 Min
7. Oblique Crunches with Straight Legs *Crunch right to left *Look at quads *Tongue on roof *Chin tucked *3B’s
8. Modified Superman *Start with Arms Overhead *Drive Elbows Back & Down *Chest Up (Hold 5s)
9. Side Plank on Hand (25s Hold Each Side) *Modify as Needed
10. Supine Jack-Knife (25s Each Side) *Lift Upper Body into Crunch and Repeat While Legs Stay In Same Position * Extend One Leg Out and Bring Opposite Knee Up *Tongue on roof
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 the 6 Week Transformation Program at Boot Camp San Mateo Athletic Club Only $154: www.ShampsBootCamps.com
Your friend & coach,
Brien
**************************************************************************
Join me onFacebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Google +: Google +
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, San Mateo Boot Camp, Shamp’s Studio Boot Camp
**************************************************************************
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
