Boot Camp Burlingame Athletic Club 9/9/14- Skinny Jeans Solution Program Day 16: 8 Minute 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
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 8 sets 
Alternate the following 10 core-cardio exercises two at a time for 4 rounds each until complete (10s transition). After all 4 sets are complete for each pair of exercises move to the next two exercises.
I.
a. MB Seated Russian Twist with Drop *Sit tall and lean back as tolerated with feet off groundà With MB in hands rotate to right and place MB behind back à Rotate to left and pick ball up and repeat (20s each side) *Keep core tight- 2B’s *Modify with feet on ground or perform supine
b. Rings- In-Out-In-Out Pattern – Jumping or In-In-Out-Out Pattern-Quick Feet *Everyone has their own ring *Relax heels
II.
a. Swiss Ball Russian Twists *Keep hips up & level *Hold MB/DB/Plate if tolerated *3B’s *Rotate from core
b. Jump Rope (Side to Side Jumps) *Relax heels
III.
a.Supine Reverse Crunch with MB Btw Heels & Hamstrings (Toe tap àCurl pelvis off ground) *Anchor arms overhead *3B’s
b. Lateral High Knee Skips (20s each direction) *Land on mid foot with toes up *3B’s
IV.
a. Rip Trainer or Band Wood Chops (High to Low) (20s each direction) *Chop from right shoulder to left knee *Pivot back foot *Rotate from core *2B’s
b. Jog
V.
a. Glider Cross Over Mtn. Climber *Feet on Gliders *Push hands into ground *Knees barely off ground *Rotate from core *3B’s
b. Rings- Fwd-Fwd-Back-Back Pattern –Quick Feet *Everyone has their own ring *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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