Weight Loss San Carlos Boot Camp 12/30/14: Flat Abs Core-Cardio Workout

Weight Loss San Carlos Boot Camp 12/30/14: 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 &3: Review workout below and assign groups of 2-4 per for each of the 7 stations below.

*Set Gym Boss or Interval App to: 40s work time, 20s rest, 3 sets *This workout will take 42 min so be quick with warm-up

Alternate the following 7 core-cardio stations two at a time for 3 rounds. 40s intervals with 15s rest. It will take 15-20s to transition the TRX movements. Tell the group to keep their feet moving while they wait for the TRX.

  1. MB Wall Supine Sit-Up Throw *Feet on wall – dig heels *Throw ball against wall *3B’s Look at abdomen
  2. MB Kneeling Wall Side Facing Trunk Rotation (20s each side) *3B’s *Rotate from core
  3. TRX Pike *Make a V- straight legs *3B’s *Shoulders Back & Down *Modify with Jack Knife or Hold
  4. TRX Leg Curls *3B’s *Bring hips up and down to make easier *Modify with bridge hold or alt. legs
  5. Battle Ropes: Double Wave*2B’s *Hinge from hips *Jog when tired
  6. Battle Ropes: T  *Hinge from hips slightly and open arms to sides in letter T *Extend arms to make harder  *2B’s
  7. Speed Ladder-Icky Shuffle (20s leading with each foot) *Relax heels
  8. Speed Ladder-Carioca (20s leading with each foot) *Relax heels
  9. Swiss Ball Russian Twists *Hips up *3B’s *Rotate from core *Studio: Do in Monkey Bar Room
  10. Swiss Ball Combo Crunch *Start supine with arms overhead & legs extended with ball between feet, crunch up with upper and lower half and grab ball, repeat and place ball back in between feet *3B’s *Look at abdomen *Studio: Do in Monkey Bar Room
  11. Jump Rope *Relax heels *Studio: X-Bikes *Gymnastics Facilities: Trampoline (Mix up patterns)
  12. Jump Rope- Heel/Toe *Relax heels *Studio: X-Bikes *Gymnastics Facilities: Trampoline (Mix up patterns)
  13. Glider Roll-Out *Move from hips *Straight arms-push into ground  *Wide Knees *3B’s *Keep hips square
  14. Glider Standing Jumping Jacks *3B’s

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.

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