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Gym San Carlos Weight Loss 3/25/14: 28 Minutes To Flat Abs!

Gym San Carlos Weight Loss 3/25/14: 28 Minutes To Flat 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 and assign campers stations for the WOD. After review boot campers immediately transition to WOD. They can get water at any time on their own.

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

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

Alternate the exercises below (7 Stations) two at a time for 4 Rounds for 30s in a circuit (rest 5 s in between). After completing 4 sets of each pair, move onto to the next two exercises. Quick transitions!

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt *2B’s= Draw in belly towards spine & engage bladder muscles

1.     Speed Ladder-Lateral Shuffle (change directions each time) *Relax heels

2.     Speed Ladder-Carioca  (change directions each time) *Relax heels

3.     MB Partner Sit Up Toss *Wide feet *Dig heels *3B’s

4.     MB Partner Sit Up Toss *Wide feet *Dig heels *Throw ball to sides off body to challenge stability on 2nd set

5.     Walk/Jog

6.     Walk/Jog

7.     TRX Biceps Curls: *Keep 3B’s  *Shoulders back & down

8.     TRX T *Staggered stance *Use legs to help arms *Squeeze shoulder blades for 2 s *Keep 3B’s *Stay tight *Head up, chest up, shoulders back & down

9.     Battle Ropes: Standing Rotation with Pivot (key is the feet to pivot) *Slam Right to Left and explode down into ground *Move from core *Hinge from hip *Shoulders back & down *2B’s

10. Battle Ropes: Alternating Wave *Quick hands *Extend arms *Hinge from hip *Shoulders back & down *2B’s

11. Jump Rope *Relax heels

12. Jump Rope-Lateral Jumps *Relax heels

13. Swiss Ball Leg Curls *Keep hips up and level *3B’s

14. Swiss Ball Lower Ab Rotations *Engage 3 B’s *Lift legs higher to make harder, lower to make easier *Squeeze ball between ankles and rotate ball right to left with legs straight

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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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.

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Brien Shamp BS CSCS CMT CHEK NLC II

Personal Trainer, Nutrition and Lifestyle Coach

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