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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: https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gifNone

*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.

Try Fitness Classes San Mateo for 3 Sessions for Only $29: www.SanMateoFit.com

Your friend & coach,

Brien

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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.

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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
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