Gym Belmont Boot Camp 11/12/13- Body Weight Flat Abs Core – Cardio 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 group workout.
Phase 2: None
Phase 3: None
*Set Gym Boss or Interval App to: 40s work time, 10s 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
We will be doing 2 min of cardio followed by 4 core exercises and again for another set a cardio & core exercises for 4 rounds.
Perform the following core/cardio workout in a GROUP. All core exercises are 40s each. There should be a quick transition as a group (10s) between exercises. *Take out some Gliders and MB’s so the group make things harder as needed
1. Walk/Jog/Obstacles: 2 Min
2. Supine Lower Ab Corkscrew (20s clockwise & 20s counter-clockwise with legs) *3B’s- especially imprint of spine *Look at abdomen *Lower legs to increase intensity
3. Bridges with Straight Leg Raise (20s Each Side) *2B’s *To make harder, place MB under arch of foot *Toes flexed *Hips level *Toes Up *2B’s
4. Body Saw Plank *Shift weight front to back *Feet together *To make harder stack one leg on top of the other or put foot/feet on Glider *Squeeze butt *3 B’s
5. Seated Russian Twist with Bicycle *Extend arms *Sit on sit bones *Feet off ground as tolerated *To make harder use a MB *Shoulders back & down
6. Walk/Jog/Obstacles: 2 Min
7. Toe Touch with Straight Legs *To make harder use a MB *Attempt to touch toes *Look at abdomen *Tongue on roof *Chin tucked *3B’s
8. Modified Superman *Start with arms overhead *Drive elbows back & down *Chest up (Hold 5s) *Legs straight
9. Side Plank on Hand (20s Hold Each Side) *3B’s *To make harder lift top leg up & down *Modify as Needed *Shoulders back & down *Squeeze shoulder blades
10. Supine Jack-Knife (20s Each Side) *3B’s *Extend one leg out and bring one knee up to 90 degrees of flexion *Lift upper body into crunch for 20s each side *Tongue on roof *Look at abdomen *Hands on side of head- avoid pulling neck
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 the 21 Day Rapid Fat Loss Program at Gym Belmont Boot Camp for Only $39: 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, San Carlos Boot Camp, Shamp’s Studio Boot Camps
**************************************************************************
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
