Boot Camp Burlingame Health Club 12/13/14: Holiday Transformation Day 66: Saturday Core – Cardio Flat Abs 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
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 30s work time, 15s rest, 6-8 sets
*There are 8 core/cardio stations with one – two movements in each station. Alternate exercises when applicable in each station for 30s each for 3-4 sets each (15s transition time) then move on to next two exercises.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Rip Trainer Rotation (30s each side) *Get in athletic position àweight shift back to front leg *Use core & pivot *2B’s *Increase cardio demand by stepping forward and back with each rotation
2. X-Bikes for entire round *Attempt to stand for 15s during rest and sit during work interval *Increase gear when standing to reduce instability
3. Jumping Twists (30s) *Twist from the waist & Jumping Jack Cross-Over (30s) *Cross over with the feet *Relax heels *3B’s
4. TRX Mountain Climbers *Keep body stable *Toes to nose (30s) and TRX Alt. Leg Curls (30s) *Alternate 1 leg at a time *Keep body stable *Lock shoulders back & down *3B’s
5. MB Wall Side Facing Trunk Rotations (30s each side) *Explode MB into wall- use whole body *3B’s *Move from core *Studio: Do this on target wall
6. Jump Rope or Tramp (30s) *Mix up different footwork patterns *Relax heels *Land on mid foot and Jog (30s) *Relax heels *Drive elbows
7. MB Supine Chops (30s) *Dig heels with wide feet and MB Kneeling Side Bend (30s hold) *3B’s *Look at abdomen *Tongue on roof of mouth
8. Swiss Ball Russian Twists *Head on ball *Hips up *Rotate from core (30s) *3B’s *Keep tight curl and Prone Butt Pinchers (40s) *Feet together. *Lift thighs as high as possible *2B’s
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 Health Club 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
