Group Fitness Training Foster City Boot Camp 10/29/13: 30 Minute Abs
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/Jog/Walk: 3-5 min
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 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, 15s rest, 4 sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Core Workout: There are 4 stations of core exercises below with two exercises in each station. Alternate the two exercises in each station for 4 rounds before moving onto next station. Perform each exercise for 40s and rest for 15s between exercises.
I.
a. MB Kneeling Side Bend *Place MB on top of head and open elbows like prisoner position *3B’s *Shoulders back & down *3B’s *Squeeze shoulder blades
b. Supine Cross Over Crunch with Straight Legs & Arms *Reach right hand to left foot and alternate *Come down to ground each time *3B’s *Look at abdomen *Tongue on roof of mouth
II.
a. Glider Prone Elbown Body Saw *In plank position–> Shift weight forward & back as far as possible with good form *Shoulders back & down *3B’s
b. Supine One Leg Bridge with Foot on Foam Roll (20s each side) *Toes up on heels–> Start with feet together and extend one leg out–> lift hips up and down *3B’s
*Perform 3-5 min of cardio at half way point to break up core session
III.
a. Band Reverse Flys on Stability Disc *Stand on stability disc or bosu or 1 foot *Arms straight *Shoulders back & down *3B’s *Squeeze shoulder blades for 2s
b. Supine Lower Ab Curl *Reach overhead and anchor to an object or grab a partners’ elbows *MB Btw Hams & Heels–stay tight and move from core *3B’s
IV.
a. Swiss Ball Crunch *3B’s *Look at abdomen *Tongue on roof of mouth *Walk back to make harder- ball should support lower back
b. Prisoner Superman (Hold 40s) *Lift lower and upper body and hold *Interlock fingers behind head- open elbows *Squeeze shoulder blades
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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Brien
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