Boot Camp Fitness San Carlos 4/17/12- Core Workout For Six Pack Abs
Warm-Up (Floor Stretches): 8-10 Min
Group Core- Perform the following for 2 Sets
1. Quadruped with opposite Arm & Leg 5x 10s Hold *Lock 2. Bridge with Opposite Arm & Leg 5x 10s Hold *Hips Up & Level
Core Circuit: 1 Min each x3 Rounds. Perform Obstacle Course after each round.
1. Plate or SB Standing Side Bend or TRX Hip Drop *Elbows open *Make sure 3 B’s are engaged (30s each)
2. Pull-Up Hang with Curl or Ball Lower Ab Curl with Ball *Hold Bleacher Railing or Just Keep Arms in Air
3. Ball Kneel for Balance
4. Band Kneeling Wood Chops *High to Low (30s each)
5. Side Step with Band-Bent & Straight Legs (30s each)
6. Hand Plank with Groin *On hand if possible, elbow as needed *Top leg is doing all of the work, spot with bottom leg *Shoulders back & down *Modify with side plank (30s Each Side)
Obstacle Course: 3 Laps (approx ¼ mile) *Stay Aerobic
- Repeat above 2 more times
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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