Boot Camp San Mateo Athletic Club 9/23/14: Core-Cardio Body Weight Fat Burner

Boot Camp San Mateo Athletic Club 9/23/14: Core-Cardio Body Weight Fat Burner

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 below. After review boot campers immediately transition to WOD. They can get water at any time on their own.

WOD: We will be doing 2 min of cardio followed by 4 core exercises and then again another 2 min of cardio & 4 more core exercises for 3 rounds.

Perform the following core/cardio workout in a GROUP (no need to assign groups).  All core exercises are 50s each. There should be a quick transition as a group (10s) between exercises. Make sure core is engaged and posture is good.

*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.    Lower Ab Horizontal Scissors on Elbows *Keep 3 B’s (focus on imprint of spine) *Crunch up or lower legs to make harder- put hands on belly for feedback *Count (1-2-3..1…1-2-3..2, etc as a group) *More energy results from counting as a group

3.    Dancing Crab *Hand to opp. foot *Shoulders back & down- pinch shoulder blades *2B’s *Hips one inch from ground *Try to keep core stable-avoid weight shift

4.    Push-up Hold with Knee Flexion (25s Hold Each Side) *Flex knee and hip to 90 degrees *3 B’s *Corkscrew elbows *Shoulders back & down *Push into ground to extend upper back

5.    Supine Russian Twist *Palms down with arms to sides of body – Hands anchor body as legs rotate right to left *Straighten legs to increase intensity –bend to make easier *Rotate from core *3B’s *Use MB between knees increase intensity

6.    Walk/Jog/Obstacles: 2 Min

7.    Toe Touch with Straight Legs *Attempt to touch toes *Full ROM – come down each time with head *3B’s *Look at abdomen *Tongue on roof *Chin tucked *Flex toes

8.    Prone Flutter Kicks *Lift lower body as high as possible and swim with legs *2B’s *Toes to nose

9.    Side Plank on Hand (25s Hold Each Side) *3B’s *Modify as needed with elbow or cross top leg over *Shoulders back & down and squeeze shoulder blades

10.  Supine Jack-Knife (25s Each Side) *Lift upper body up and down into crunch for 25s while extending one leg out and bringing other knee up to 90 degrees- switch sides after 25s *Crunch up or lower legs to make harder *Tongue on roof  *3B’s *Look at abdomen *Tongue on roof *Chin tucked *Flex toes

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:

Your friend & coach,



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!


Personal Trainer, Nutrition and Lifestyle Coach