Boot Camp Redwood City 1/24/12- 2012 Flat Abs Workout

Boot Camp Redwood City 1/24/12- 2012 Flat Abs Workout

Jog/Walk: 4 Laps

CORE: Perform 3 Rounds for 1 minute in a circuit (rest 15 s in between)

1.    Monster Walk with Band-Forward & Backwards (30s Each Way) *Stay Low & Flat Back

2.    MB Sit Up & Russian Twist *Perform Sit Up and Chop Ball Towards Ground and Then Rotate Right to Left *Avoid Coming All the Way Up with Sit Up *Keep Chest Up

3.    TRX Hip Drop (30 s Each Side) or Side Plank Hip Drop  *Keep 3B’s

4.    Supine Lower Abdominal Alt. Leg Press *Similar to a bicycle but like a unilateral leg press- press the heel forward *Bring legs lower to make harder *Maintain belly & bladder engagement with imprint of spine *Crunch to increase intensity

5.    Swiss Ball Kneel *Balance *Can use Bosu

6.    Supine Bridge with Leg Hold (Hold for 30s Each Leg)

7.    Glider Plank Hip AB/AD *Keep Butt Down *3 B’s

Jog/Walk: 4 Laps after all 3 sets if time

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