Group Fitness Training Foster City Boot Camp 10/8/13– 30 Minutes to Flab 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: None
*Review WOD below during warm-up above quickly. After review immediately transition to WOD.This will be a group workout. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 50s work time, 10s rest, 3-4 sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Perform the following exercises as a big group for 50s each with 10s rest in between in a circuit for 3-4 rounds.
1. Quadruped with Knees Off Ground-Opp. Arm & Leg (5 x10s Hold) *Knees hip width *Lock shoulders back & down *Relax shoulders *Attempt to push campers from side and emphasize stability and strength
2. Prone Butt Pincher *On stomach with knees open as wide as possible and bottom of feet pressing into each other *Lift thighs up, squeeze butt and hold for 3s *Toes to nose
3. Bicycle Crunch *Hands outside of eyebrows *Bring elbow towards opp. knee *Lower legs to make harder *3B’s *Relax shoulders *Tongue on roof of mouth *Look at abdomen
4. Bridge with Opp. Arm & Leg (5x10s Hold) *Feet under knees *Toes up *Lift shoulders fist height off ground *3B’s
5. Straight Leg Toe Touch *Toes to nose *Look at abdomen – relax neck *3B’s *Tongue on roof of mouth
6. Supine Trunk Rotation Hold with Leg Extension *3B’s *Rotate legs to right with bent knees, extend knees and hold for 5 s—> switch *Keep shoulders on ground
7. Side Plank Hip Drop (25s each side) *Keep lengethed spine *Shoulders back & down *Relax shoulders *Squeeze shoulder blades*Head back
8. Side Lying Groin (25s each side) *3B’s *Shoulders back & down Squeeze shoulder blades*Head back
9. Obstacle Course/Cardio (2 min)
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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Your friend & coach,
Brien
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