Boot Camp Fitness San Mateo 4/9/13: Try This Ab Blasting Workout!

Boot Camp Fitness San Mateo 4/9/13:  Try This Ab Blasting 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: Cardio

*Review WOD below during warm-up above.  Assign groups here also. After cardio immediately transition to WOD stations. They can get water at any time on their own.

*Set Gym Boss or Interval App to: 40s work time, 10s rest, 8 sets

Core Workout: Alternate the following core exercises in each of the four stations for 40s each for 4 rounds (10s rest between exercises). Do all 4 rounds before moving on.

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

1.     Swiss Ball Lower Abdominal March *Back supported over ball  *3B’s*Crunch up to keep tension on abs-walk back or crunch higher to make harder  *Support head with hands in prisoner position <–> Supine Bridges- Extend leg (5s hold and switch) *Hips up and level *3B’s

2.     Jumping Jacks on Gliders *3B’s *Shoulders Back & Down <–>Mountain Climber *3B’s *Shoulders Back & Down *Elbows in

3.     3 Position Pull (Stand on 1 leg for added instability (20s each side) *Squeeze and hold for 2s *3B’s *Straight Arms <–>Standing March on Bosu/Discs *Eyes closed to increase difficulty

4.      TRX Overhead Back Extension *3B’s *Shoudlers Back & Down *Hinge from hips *Arms straight  http://www.youtube.com/watch?v=7i80XLSQ6Jc  <–> MB Supine Chops *3B’s *Chop right & left *Look at abdomen

*Additional cardio if time

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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