Boot Camp Burlingame Athletic Club 9/9/14- Skinny Jeans Solution Program Day 16: 8 Minute Abs

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 https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gif

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.


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


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


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


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


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

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Please add your comments below on the workout.

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