Personal Trainer San Carlos Boot Camp 7/3/14: Flat 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
Phase 2 &3: Review workout below and assign groups of2-4 per for each of the 7 stations below.
*Set Gym Boss or Interval App to: 40s work time, 20s rest, 3 sets *This workout will take 42 min so be quick with warm-up
Alternate the following 7 core-cardio stations two at a time for 3 rounds. 40s intervals with 20s rest. It will take 15-20s to transition the TRX movements. Tell the group to keep their feet moving while they wait for the TRX.
- MB Wall Supine Sit-Up Throw *Feet on wall *Throw ball against wall *3B’s Look at abdomen
- MB Wall Side Facing Trunk Rotation (20s each side) *3B’s
- TRX Pike *Make a V- strtaight legs *3B’s *Shoulders Back & Down *Modify with Jack Knife or Hold
- TRX Leg Curls *3B’s *Keep hips up *Modify with bridge hold or alt. legs
- Battle Ropes: Double Wave*2B’s *Hinge from hips *Jog when tired
- Battle Ropes: Trunk Rotations *Hinge from hips slightly and rotate rope right to left- extend arms to make harder *Move from core *2B’s
- Speed Ladder-Icky Shuffle (20s leading with each foot) *Relax heels
- Speed Ladder-Carioca (20s leading with each foot) *Relax heels
- Swiss Ball Russian Twists *Hips up *3B’s *Rotate from core *Studio: Do in Monkey Bar Room
- Swiss Ball Combo Crunch *Start supine with arms overhead & legs extended with ball between feet, crunch up with upper and lower half and grab ball, repeat and place ball back in between feet *3B’s *Look at abdomen *Studio: Do in Monkey Bar Room
- Glider Roll-Out *Move from hips *Straight arms-push into ground *Wide Knees *3B’s *Keep hips square
- Glider Standing Jumping Jacks *3B’s
- Jump Rope *Relax heels
- Jump Rope- Heel/Toe *Relax heels
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
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