Fitness Trainer San Carlos Boot Camp 9/24/13- 28 Minutes To Flat Abs!

Fitness Trainer San Carlos Boot Camp 9/24/13-  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!

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt *2B’s= Draw in belly towards spine & engage bladder muscles

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

1. MB Partner Sit Up Toss *Wide feet *Dig heels *Throw ball to sides off body to challenge stability on 2^nd set
2. Walk/Jog
3. Walk/Jog
4. TRX Biceps Curls: *Keep 3B’s  *Shoulders back & down
5. TRX T *Staggered stance **Squeeze shoulder blades for 2 s *Keep 3B’s *Stay tight *Head up, chest up, shoulders back & down
6. 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

If you can’t see the video above go to: Boot Camp BLOG

Please add your comments below on the workout.

Try the 21 Day Rapid Fat Loss Program at Fitness Trainer San Carlos Boot Camp for Only $39: www.ShampsBootCamps.com

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 www.Shamp’sBootCamps.com www.10 DayDetox.com www.21DayDetox.com

650-654-4604