Boot Camp San Carlos Fitness 12/10/13: Core – Cardio Flat Abs 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: Group Core- Perform the following for 2 Sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Plank with Opposite Arm & Leg Hold (5x 5s Hold) *3B’s *Shoulders back & down *Wide feet
2. Bridge with Opposite Arm & Leg (5x 10s Hold) *2Bs *Hips Up & Level *Shoulder blades off ground
Phase 3: None
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 50s work time, 15s rest, 6 Sets
Core-Cardio Circuit: 50s each x 3 Rounds. Perform Obstacle Course after each round.
1. Prone Reverse Hyperextensions with AB/AD *Find somewhere to hang legs over *Hold at top of movement for 2s and then do AB/AD *Studio: Can do over Bosu Ball *2B’s
2. MB Kneeling Side Bend *MB on head *Elbows open * 3 B’s (25s each)
3. Band Stationary Side Step *Band around ankles-Bent & Straight Legs (25s each) *2B’s
4. Swiss Ball Lower Ab Curl with Ball *Hold Something For An Anchor or Just Keep Arms in Air *Crunch up but support back with ball *Walk back or bring arms to ears to increase intensity *Keep chin tucked
5. Band One Knee Wood Chops *High to Low (25s each knee and each side) *Rotate from core *Studio: Use Rip Trainers *2B’s *Shoulders back & down
6. Side Lying 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-squeeze shoulder blades *3B’s(25s Each Side) *Studio: Use step bench or big mats
Obstacle Course: 2 min *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.
Try the 21 Day Rapid Fat Loss Program at Boot Camp San Carlos Fitness for Only $39: www.ShampsBootCamps.com
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, Shamp’s Studio Boot Camps
**************************************************************************
I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com
650-654-4604
