Group Fitness Trainer Burlingame Boot Camp 10/17/13: Try This Ab Blasting 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: Cardio
*Review WOD below during warm-up above. Assign groups here also. After cardio immediately transition to WOD stations. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 8 sets
Core Workout: Alternate the following core exercises in each of the four stations for 40s each for 4 rounds (10s rest between exercises). Do all 4 rounds before moving on.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Swiss Ball Lower Abdominal March *Back supported over ball *3B’s*Crunch up to keep tension on abs-walk back or crunch higher to make harder *Support head with hands in prisoner position <–> Supine 1 Leg Bridges (20s each side) *Hips up and level, leg extended *3B’s
2. Supine Oblique Crunch: http://www.youtube.com/watch?v=QxaKQG-gmPY *3B’s *Look at abdomen <–>Mountain Climber *3B’s *Shoulders Back & Down *Elbows in *Knees barely off ground
3. 3 Position Pull (Stand on 1 leg for added instability (20s each side) *Squeeze and hold for 2s *3B’s *Straight Arms <–>Standing March on Bosu/Discs *Eyes closed to increase difficulty
4. TRX Overhead Back Extension *3B’s *Shoudlers Back & Down *Hinge from hips *Arms straight http://www.youtube.com/watch?v=7i80XLSQ6Jc <–> Jumping Jacks on Gliders *3B’s *Shoulders Back & Down *Perform these two inside at STUDIO @ 8:30 am
*Additional cardio if time
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
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