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.
- MB Wall Supine Sit-Up Throw *Feet on wall – dig heels *Throw ball against wall *3B’s Look at abdomen
- MB Kneeling Wall Side Facing Trunk Rotation (20s each side) *3B’s *Rotate from core
- TRX Pike *Make a V- straight legs *3B’s *Shoulders Back & Down *Modify with Jack Knife or Hold
- TRX Leg Curls *3B’s *Bring hips up and down to make easier *Modify with bridge hold or alt. legs
- Battle Ropes: Double Wave*2B’s *Hinge from hips *Jog when tired
- Battle Ropes: T *Hinge from hips slightly and open arms to sides in letter T *Extend arms to make harder *2B’s
- Speed Ladder-Icky Shuffle (20s leading with each foot) *Relax heels
- Speed Ladder-Carioca (20s leading with each foot) *Relax heels
- Swiss Ball Russian Twists *Hips up *3B’s *Rotate from core *Studio: Do in Monkey Bar Room
- 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
- Jump Rope *Relax heels *Studio: X-Bikes *Gymnastics Facilities: Trampoline (Mix up patterns)
- Jump Rope- Heel/Toe *Relax heels *Studio: X-Bikes *Gymnastics Facilities: Trampoline (Mix up patterns)
- Glider Roll-Out *Move from hips *Straight arms-push into ground *Wide Knees *3B’s *Keep hips square
- 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.
Try the 6 Week Transformation Program at Boot Camp Burlingame Health Club Only $154: www.ShampsBootCamps.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 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
