Fitness Classes San Mateo Boot Camp 1/24/13: 6 Weeks To Flat Abs in 2013

Fitness Classes San Mateo Boot Camp 1/24/13: 6 Weeks To Flat Abs in 2013

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 during warm-up above and after obstacle course as needed and assign campers stations for the WOD. They can get water at any time on their own.

Obstacle Course: 4 Min

Perform the following Stations and exercises in a circuit for 3 rounds for 50s each before moving onto the next station. Rest for 10s in between exercises and 30 between stations.

Station 1:

1.Supine Lower Ab Curl with MB In Between Heels  & Hamstrings *Hands behind head or off to sides *Lift pelvis & curl *Move from center *3B’s

2.Front to Back Jumping Jacks *Feet go front to back *Arms go front to back also *Heels relaxed

3.Swiss Ball Russian Twist *Keep hips up & level *Rotate onto each shoulder right to left without dropping hips *Can hold onto MB or plate to increase intensity *3B’s

Station 2:

1.MB Supine 3 Way Chops: Chop Right –>Center–> Left *MB overhead or at forehead and chop to rt, center and lt and then repeat

2.Ladder: Icky Shuffle-Forward & Back *Jog back to start after each one *Pattern is in-in-out *Quick feet *Heels relaxed

3. Mat Side Lying Groin (25s each side) *Top leg on mat  and bottom leg goes up & down *Stay tight *3B’s

Station 3:

1.Glider Plank with AB/AD *3 B’s *Lock

2.Forward-Forward-Back-Back Over Line (25s leading with each foot) *Relax heels

3. Prone Hip Ext with MB between ankles if tolerated *Squeeze butt *Can also use mat or ball to lie on – they need to be high

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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