Fitness Foster City Boot Camp 8/13/13: Summer Abs Workout

Fitness Foster City Boot Camp 8/13/13: Summer Abs Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

Phase 2: None

Phase 3: Obstacle Course (3 Min)

*Review WOD below during warm-up above. 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: 40s work time, 10s rest, 3 sets.

WOD: Perform the following exercises in a circuit as a group for 3 rounds (grab a weight for each person). Each exercise should be done for 40s with 10s rest except for the get ups & planks.

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

1. Turkish Get Up (3 Reps Only) *Everyone has a weight *Lock *They can also do without weight as needed or just skip *3B’s

2. Plank with alt. elbow lift (30s) à Plank with alt. foot lift (30s) àPlank with opp. elbow & foot lift (30s) (90s Total) *Wide feet *3B’s

3. Seated Russian Twist with Weight (40s)*Rotate Torso RT- LT with Arms Extended as Tolerated *Feet off ground if tolerated *Shoulders back & down *2B’s

4. Kneeling Side Bend with Weight On Head (40s) *Squeeze Shoulder Blades *3B’s

5. Supine Chops with Weight (40s) *Chop Right àCenterà Left *3B’s *Look at abdomen *Tongue on roof of mouth

6. One Leg Bridge (20s Each Side) *Toes up *Hips level *2B’s

7. Supine Lower Ab Pike (40s) *Arms to sides of torsoà knees up and crunch upper body at same timeà extend legs and crunch higheràreverse and repeat*Hands under tailbone *Tongue on roof of mouth *3B’s

8. Prone Flutter Kicks (40s) *Keep legs straight

9. Mirror Partner Balance (20s Each Foot) *Each partner leads for 20s

*Finish with walk/jog after all 3 rounds are complete

Circle Time: Cool down & stretch (5 minutes)

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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