fbpx

Group Personal Training San Mateo 6/20/13: Core – Cardio 6 Pack Workout

Group Personal Training San Mateo 6/20/13: Core – Cardio 6 Pack 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

*Review WOD below and assign campers stations. After review immediately transition to WOD. They can get water at any time on their own.

Perform the following exercises in a circuit for 3 rounds for 50s each. 10s transition between exercises:

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

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

1. MB Side Bend (25s each side) *Place MB on top of head *Shoulders back & down- squeeze shoulder blades *3B’s

2. Supine Lower Abdominal Knee Ups *Attempt to bring knees straight up with knees bent *Use arms as needed to lift butt off ground *Control movement on way down *3B’s *Relax neck

3. Glider Plank Crawl * Stay low *Crawl in plank position with gliders under elbows *Shoulders back & down *3B’s

4. Battle Ropes-Kneeling Rotations *Rotate from core *Studio @ 8:25 –Do MB Seated Russian Twist *Shoulders back & down *2B’s

5. Supine Bridge with March *Keep bridge with hips up *Alternate march *2B’s *Feet together *Keep hips level

6. Bosu/Swiss Ball Crunches *Get full rom- extend spine *3B’s *Look at abdomen *Tongue on roof of mouth

7. Band Stationary Side Steps (straight legs) *Band around ankles *Shoulders back & down *3B’s


*After each round, walk or jog for 2 min

 

*Additional obstacle course work if time

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 Group Personal Training San Mateo for 3 Sessions for Only $29: www.ShampsBootCamps.com

Your friend & coach,

Brien

**************************************************************************

Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.

Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, South City Boot Camp, Redwood City Boot Camp, Personal Training & Nutrition

**************************************************************************

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.

**************************************************************************

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
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com

650-654-4604