Personal Trainer San Mateo Boot Camp 1/8/15: New Year New You- 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: Review of WOD Below
Phase 3: None
*Review WOD and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 50s work time, 10 rest, 4 sets, 30s transition
Alternate the following core- cardio exercises two at a time for 50s each with 10s transition for 4 rounds. After completing first 2 movements for 4 rounds move to next two, etc. This is a 45 min workout if all goes as planned – 5 stations @ approx. 9 min each.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Cardio- X Bike (Studio) or Dynamic Step-Ups with Small Step (25s each side) *For Bike -Need to adjust seats quick- make sure they know their setting *slight bend in knee *Stand as tolerated- increase gear when standing
2. Core- Bosu Oblique Crunches *Move from mid section *Look at abdomen *3B’s
3. Cardio- Jump Rope *Relax heels
4. Core- MB Side Facing Wall Rotations (25s each side) *Look at wall the entire time *Move from mid section *Studio: Do not use normal wall for Med Ball throws-paint is wet. use wall where Rip trainers are located
5. Cardio- Jog in place *Relax heels
6. Core- DB/KB/Plate Standing Side Bend *Challenging Weight (25s each side)
7. Cardio- Use Lines on Ground- Fwd-Fwd-Back- Back *relax heels (25s leading with each foot)
8. Core- TRX Pendalum *3B’s *Keep hips up
9. Cardio- Whacky Jacks *Straight legs *3B’s
10. Core- Supine Corkscrew with Swiss Ball *Place Swiss Ball between legs and rotate right to left *Lower legs to increase intensity *3B’s – Keep tuck
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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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
See my daily blog here: https://brienshamp.com/blog
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