Gym San Carlos Weight Loss 3/25/14: 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: None *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.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
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 (change directions each time) *Relax heels
2. Speed Ladder-Carioca (change directions each time) *Relax heels
3. MB Partner Sit Up Toss *Wide feet *Dig heels *3B’s
4. MB Partner Sit Up Toss *Wide feet *Dig heels *Throw ball to sides off body to challenge stability on 2nd set
5. Walk/Jog
6. Walk/Jog
7. TRX Biceps Curls: *Keep 3B’s *Shoulders back & down
8. TRX T *Staggered stance *Use legs to help arms *Squeeze shoulder blades for 2 s *Keep 3B’s *Stay tight *Head up, chest up, shoulders back & down
9. 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, lower to make easier *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 Training San Carlos Weight Loss for Only $39: www.ShampsBootCamps.com
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Google +: Google +
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, San Mateo Boot Camp, Shamp’s Studio Boot Camp
**************************************************************************
I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
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
