Boot Camp San Mateo Pilates 7/31/14: Flatten Your Abs Core – Cardio 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
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phases 2
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Side Lying Hip AD (RT Leg) *On side, bring bottom leg up & down *3B’s
2. Side Lying Hip AD (LT Leg) *On side, bring bottom leg up & down *3B’s
3. Plank-Side Plank Combo *Elbow under shoulder *3B’s *Cross-over leg as needed for side plank *Butt down *Hand on top hip and squeeze shoulder blades with side plank
Phase 3: Cardio (3 Min) 
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After review boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 8 sets
Perform the following core-cardio exercises below two at a time until all 4 sets are complete. Perform for 40s each for 4 rounds with 10s transition time between exercises.
Group I: MB Wall Sit Up (just tap wall if not concrete) *Dig heels into ground *3B’s *Bring MB overhead to make harder *Tongue on roof & Swiss Ball Lateral Ball Roll *Keep Hips Up *Shift Weight Right to Left *For those who can shift weight laterally to bring ball to elbow *Keep shoulders and hips from dipping *3B’s
Group II: Band Kneeling Diagonal Pull Aparts *Kneel on Bosu/Disc if you have them *Shoulders down & back *Squeeze Shoulder Blades *3B’s *Arms Straight & MB Figure 8’s *Bring MB in 8 pattern through legs *Lengthened spine *2 B’s *Shoulders down & back
Group III: Lower Ab Pelvic Lift with Straight Legs *Hands behind head or by sides *Lift Pelvis *Control Down *3B’s *Tongue on Roof of Mouth-Relax neck & Prone Butt Pinchers *Feet together *Knees open *Lift thighs
Finish with more cardio if time (3-5 Min)
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 6 Week Transformation Program at Boot Camp San Mateo Pilates Only $154: www.ShampsBootCamps.com
Your friend & coach,
Brien
**************************************************************************
Join me onFacebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Google +: Google +
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, San Mateo Boot Camp, Shamp’s Studio Boot Camp
**************************************************************************
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
