Boot Camp San Carlos Fitness 12/10/13: Core – Cardio Flat Abs Workout

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.

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