Personal Training Burlingame 5/30/13- Flat Abs 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: None
Phase 3: None
*Set Gym Boss or Interval App to: 40s work time, 5s rest, 6 Sets
MB Partner Core Work: Perform the following core exercises in a group format for 40s each for 3 sets and alternate with cardio exercises below. *5s transition between core & cardio *Complete all 3 sets of same exercise before moving on to next core-cardio superset *Each set of partners will need a MB and maybe a SB.
Supine Lower Ab Curl *Curl back or bring heels straight up to sky *Partners Grab Each Others Elbows *3 B’s *Ball can be added in between knees (mb, basketball, etc)
Kneeling Chest Pass *Wide knees *3 B’s *Mix ball up
Kneeling Side to Side Rotation (20s each side) *Wide knees *3 B’s *Partners facing each other
MB Sit-Up Toss *Wide feet *Dig heels *3 B’s
Push-Up Hold with MB Push or Cross Over Hand Slap *Relax shoulders *Elbows in *3 B’s
Standing Vertical Chop (20s each with MB going up) *Stand back to back *Can use SB or plate here to make harder *Hinge from hips *2 B’s
*After each exercise above perform the following cardio movement for 40s
Mountain Climbers *Knees barely off the ground *3 B’s
Front-Back Jumping Jacks *3 B’s *Relax heels
High Knee Runs *3 B’s *Toes up
In-In-Out-Out Footwork Drill (15 s leading with each foot) *3 B’s *Relax heels
Forward-Forward-Back-Back Footwork Drill (15 s leading with each foot) *3 B’s *Relax heels
Butt Kicks *3 B’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.
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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
www.BrienShamp.com
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