Boot Camp Fitness San Carlos 4/24/12- Summer Abs Workout
Warm-Up (Floor Stretches): 8-10 Min
Obstacle Course (3 min) *Repeat After Each Round of Core Exercises
Work: Perform the following exercises in a GROUP for 1 min each for 3 sets (leader leads all campers at the same time). Make sure core is engaged and posture is good.
1. Quadruped-Elbow to Opposite Knee (30s each side) *Reach up, look at hand & squeeze shoulder blades at top of movement *Bring elbow to opp. knee and squeeze core at bottom of movement
2. Fire Hydrants (30s each side) *On all 4’s similar to above *Keep back flat *Use stick to show ideal posture
3. Supine Lower Abdominal *Lift pelvis off ground *Hands behind head *Drive elbows into ground- modify with arms to sides
4. Side Leg Raises (30s each side) *Keep core tight
5. Side Lying Groin Raises (30s each side)
6. Supine Bicycle Crunches
7. Supine Bridge with Leg Cross-Over (30s each side) *Keep hips up & level
8. Prone Hip Extension *Lift thighs off ground
9. Plank with Leg Up *Alternate lifting one leg up about 1 inch *Stay Tight *Obstacle Course (3 min)
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
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