Fit Body Boot Camp Burlingame Personal Training 3/24/16: Challenges Day 77: 28 Minutes To Flat Abs!

See past video: https://brienshamp.com/2013/09/25/fitness-trainer-san-carlos-boot-camp-92413-28-minutes-to-flat-abs/

Phase 1: Warm-Up: Perform 3 minutes of diaphragmatic breathing while lying supine: Diaphragmatic Breathing video
Lie on back and initiate breathing with belly–>rib cage and then chest, instead of initiating with chest. Breathe in and out of nose for approximately 15s each breath (5s inhale–> 5s hold–> 5s exhale). Emphasize that campers do this upon rising and going to sleep and if they want an amazing shift in their state at any time, while breathing think about 3 things they are grateful for.

Phase 2: Floor Stretches (5 min) *Work on forearm/wrist mobility

Phase 3: Review GROUP WOD during phase 2 and 3 as needed.  Assign campers stations for the WOD below.  After review boot campers immediately transition to WOD as a large group. They can get water at any time on their own.

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

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

Alternate the exercises below (7 Stations) two at a time for 4 Rounds for 30s in a circuit (rest 5 s in between). After completing 4 sets of each pair, move onto to the next two exercises. Quick transitions!

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt *2B’s= Draw in belly towards spine & engage bladder muscles

1. Speed Ladder-Lateral Shuffle (change directions each time) *Relax heels
2. Speed Ladder-Carioca  (change directions each time) *Relax heels
3. MB Partner Sit Up Toss *Wide feet *Dig heels *3B’s
4. MB Partner Sit Up Toss *Wide feet *Dig heels *Throw ball to sides off body to challenge stability on 2^nd set
5. X-Bike *Mix in intervals standing *Educate campers that they need to increase gear in order to stand and to pedal faster
6. X-Bike
7. Fireman Walk *Hold heavy db’s or kb’s *Take a big stride and walk with a focus on heel-toe *3B’s  *Shoulders back & down *Studio: Place weights on a mat to avoid getting the mats dirty
8. Fireman Walk *Hold heavy db’s or kb’s *Take a big stride and walk with a focus on heel-toe *3B’s *Shoulders back & down
9. Battle Ropes: Triceps Kickbacks *Get full extension of elbow  *Keep elbows by sides *Hinge from hips *2B’s *If more than 24 people only go 20s and jog in place for 20s (if you only have 4 ropes)
10. Battle Ropes: Alternating Wave *Quick hands *Extend arms *Hinge from hip *Shoulders back & down *2B’s
11. TRX Biceps Curls: *Keep 3B’s  *Shoulders back & down
12. TRX T *Staggered stance *Use legs to help arms *Squeeze shoulder blades for 2 s *Keep 3B’s *Stay tight *Head up, chest up, shoulders back & down
13. Swiss Ball Leg Curls *Keep hips up and level *3B’s
14. Swiss Ball Lower Ab Rotations *Engage 3 B’s *Lift legs higher to make harder, lower to make easier *Squeeze ball between ankles and rotate ball right to left with legs straight

Circle Time-Cool Down Stretches: 5 min

Your friend & coach,

Brien

Fit Body Boot Camp is the only 30 minute group personal training program that’s fun, affordable, gives you fat loss results and challenges your body every time. Best of all, we guarantee you’ll be happy with the results or you get your money back.

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Attachments area
Preview YouTube video Diaphragmatic Breathing Part 1