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.
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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
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