Boot Camp Burlingame Gym 11/25/14: Holiday Transformation Day 49: Get Your 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: None
Phase 3: None
*Set Gym Boss or Interval App to: 50s work time, 15s rest, 7 Sets
Core Workout: Perform 3-4 Sets of the following exercises in circuit for 50s. Rest approx. 15s after each set.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Lower Abdominal Curl with Pull Up Hang *3B’s *Modify with Supine Lower Ab Curl with MB/Roll Btw Heels & Hams *Perform in Monkey Bar Room at Studio
2. 
Moving Beast *On all 4’s–> lift knees barely off ground and keep them off ground–>opp arm & leg crawl *Lock shoulders back & down *3B’s *Do wrist circles and stretch forearms in warm-up
3. MB Bent Knee Combo Crunch *Alt. Legs *Keep Tuck *3B’s *MB starts overhead and touches foot *Straight leg to increase intensity
4. Battle Ropes: Kneeling Overhand Grip Rotations*3B’s *Move from core- slam rope into ground
5. TRX Hip Drop (25s each side) *3B’s
6. Glider Jumping Jack (aka Standing Groin) *3 B’s *Stay Tight
7. Ball Cobra (Hold for 50s) *2B’s *Thumbs up *Lock shoulders back & down *Squeeze shoulder blades *Look up to increase curve in neck (most tend to look down all day)
Obstacle Course: 2 Min after each round
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 6 Week Transformation Program at Boot Camp Burlingame Gym Only $154: 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
