Boot Camp Fitness San Mateo 3/19/13- 28 Minutes To Flat Abs!

Boot Camp Fitness San Mateo 3/19/13-  28 Minutes To Flat Abs!

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: *Review WOD below and assign campers stations for the WOD. After review boot campers immediately transition to WOD. They can get water at any time on their own.

Alternate the exercises below (7 Stations) two at a time for 4 Rounds for 30s in a circuit (rest 5 s in between). After completing 4 sets of each pair, move onto to the next two exercises. Quick transitions!

1. Speed Ladder-Lateral Shuffle (15s leading with each foot) *Relax heels
2. Speed Ladder-Carioca  (15s leading with each foot) *Relax heels
3. MB Partner Sit Up Toss *Wide feet *Dig heels *3B’s

4.     MB Partner Sit Up Toss *Wide feet *Dig heels *Throw ball to sides off body to challenge stability on 2^nd set

5.     Walk/Jog

6.     Skips *Relax heels

7.     TRX: Standing Roll Out Crunch *Inhale and you roll out and exhale as come back to start and crunch *Keep 3B’s *Stay tight *Head up, chest up, shoulders back & down

8.     TRX T *Staggered stance **Squeeze shoulder blades for 2 s *Keep 3B’s *Stay tight *Head up, chest up, shoulders back & down

9.     Battle Ropes: Standing Rotation with Pivot (key is the feet to pivot) *Slam Right to Left and explode down into ground *Move from core *Hinge from hip *Shoulders back & down *2B’s

10. Battle Ropes: Alternating Wave *Quick hands *Extend arms *Hinge from hip *Shoulders back & down *2B’s

11. Jump Rope *Relax heels

12. Jump Rope-Lateral Jumps *Relax heels

13. Swiss Ball Leg Curls *Keep hips up and level *3B’s
14. Swiss Ball Lower Ab Rotations *Engage 3 B’s *Lift legs higher to make harder *Squeeze ball between ankles and rotate ball right to left with legs straight

Circle Time-Cool Down Stretches: 5 min

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