Boot Camp San Mateo Fitness 1/30/14: Flatten Your Abs Core – Cardio 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
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phases 2
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Side Lying Hip AD (RT Leg) *On side, bring bottom leg up & down *3B’s
2. Side Lying Hip AD (LT Leg) *On side, bring bottom leg up & down *3B’s
3. Plank-Side Plank Combo *Elbow under shoulder *3B’s *Perform on knees as needed *Butt down *Hand on top hip and squeeze shoulder blades with side plank
Phase 3: Obstacle Course (3 Min) 
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After review 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, 8 sets
Perform the following core-cardio exercises below two at a time until all 4 sets are complete. Perform for 40s each for 4 rounds with 10s transition time between exercises.
Group I: MB Wall Sit Up (just tap wall if not concrete) *Dig heels into ground *2B’s & Swiss Ball Lateral Ball *Keep Hips Up *Shift Weight Right to Left *3B’s
Group II: Band Kneeling Diagonal Pull Aparts *Kneel on Bosu/Disc if you have them *Shoulders down & back *Squeeze Shoulder Blades *3B’s *Arms Straight & MB Figure 8’s *Lengthened spine *2 B’s *Shoulders down & back
Group III: Lower Ab Pelvic Lift with Straight Legs *Hands behind head or by sides *Lift Pelvis *Control Down *3B’s *Tongue on Roof of Mouth & Prone Butt Pinchers *Feet together *Lift thighs
Finish with Obstacle Course if time (3-5 Min)
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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