Gym Belmont Boot Camp 11/12/13- Body Weight Flat Abs Core – Cardio Workout

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,



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!


Personal Trainer, Nutrition and Lifestyle Coach

www.10 DayDetox.com