Fitness Classes San Mateo Boot Camp 1/22/13: 6 Weeks To Flat Abs in 2013‏

Fitness Classes San Mateo Boot Camp 1/22/13: 6 Weeks To Flat Abs in 2013

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: None

*Review WOD below during warm-up above. . After review immediately transition to WOD. We will perform wod as a group if there are enough medicine balls. They can get water at any time on their own.

*Set Gym Boss or Interval App to: 40s work time, 5s rest, 4 sets

We will be doing 10 sets per round-2 walk/jog stations & 8 core movements for 40s each. Perform 3 rounds.  Perform the following workout as a group.

1.     Walk/Jog- 3 min *Stay aerobic

2.     Partner Lower AB Wide Knee Ups *3 B’s *Hands grabbing each other’s forearms *Open legs so knees are spread *Knees go straight up or curl

3.     Bridge with Leg Crossover *Keep hips up & level *Toes lifted on both feet *Ankle crossed on opposite knee *Get a good stretch in hip-20s each side

4.     Plank Up-Downs – 20 s leading with each hand *Start on elbows – right handàright elbowàrepeat for 20s and switch to other side

5.     Prone Aquaman *Opp. Arm & Leg  *Relax Shoulders *Elevate Chest to Lower Scapluas to Reduce UT Tension *Look down

6.     Walk/Jog- 3 min *Stay aerobic

7.     MB Partner Kneeling Chest Pass *For 20s throw at chest –next 20s mix the ball up

8.     MB Partner Kneeling Side Rotations – 20s each side *Partners face same direction for 20s and switch *Move from core

9.     MB Partner Sit-Up Toss *Throw from chest or overhead *Can use BB *Be careful for those with shoulder dislocations or impingements- throw ball from chest instead of overhead

10. MB Partner  Indian Fighting – 20s each side *Line up right ear to ear with right hand on the ball for both partner – the goal is to get the ball away from partner and score a goal through partners legs- switch sides after 20s *Legs should be wide *Plank position *Make sure each person has their hand under their shoulder – they will end up extending their arm if not cued properly *Can use BB

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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