Fitness Classes Foster City Boot Camp 8/1/13: August Is Here …Get Your Flat Abs With This Workout

Fitness Classes Foster City Boot Camp 8/1/13: August Is Here …Get Your Flat Abs With This 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: None

Phase 3: Obstacle Course: 3 Min

*Review WOD below during warm-up above and after obstacle course as needed and assign campers stations for the WOD. They can get water at any time on their own.

Perform the following stations and exercises in a circuit for 4 rounds for 50s each before moving onto the next station. Rest for 10s in between exercises and 30s between stations.

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

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

Station 1:

1.Supine Lower Ab Curl with MB In Between Heels  & Hamstrings *Hands behind head or off to sides *Lift pelvis & curl *Move from center *3B’s

2.Front to Back Jumping Jacks *Feet go front to back *Arms go front to back also *Heels relaxed *3B’s

3.Swiss Ball Russian Twist *Keep hips up & level *Rotate onto each shoulder right to left without dropping hips *Can hold onto MB or plate to increase intensity *3B’s

Station 2:

1.MB Supine 3 Way Chops: Chop Right –>Center–> Left *MB overhead or at forehead and chop to rt, center and lt and then repeat *3B’s

2.Ladder: Icky Shuffle-Forward & Back *Jog back to start after each one *Pattern is in-in-out *Quick feet *Heels relaxed

3. Side Lying Plank (25s each side) *Increase intensity by bringing top leg up & down *Stay tight *3B’s *Lock shoulders back & down

Station 3:

1.Glider Elbow Plank with AB/AD *3 B’s *Lock

2.Forward-Forward-Back-Back Over Line (25s leading with each foot) *Relax heels

3. Prone Hip Extension Hold  *Can also use mat or ball to lie on – they need to be high

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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