Health Club San Mateo Boot Camp 2/14/13: Valentine’s Day Love Handle Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

Phase 2: None

Phase 3: None

*Review WOD model and each movement quickly. You will be guiding group so you can go over each exercise during WOD also. Go slower as needed during 1st round to make sure form is good. Speed up rounds 2 & 3.

*Set Gym Boss or Interval App to: 50s work time, 10s rest, 12 sets

We will be doing 3 min of cardio followed by 4 core exercises and then another set a cardio & core exercises for 3 rounds.

Perform the following core/cardio workout in a GROUP.  All core exercises are 50s each. There should be a quick transition as a group (10s) between exercises.

https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gifDescription: https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gif1.    Walk/Jog/Obstacles: 3 Min

2.    Lower Ab Horizontal Scissors *Keep 3 B’s (especially imprint of spine) *Head Down *AKA Flutter Kicks in Boot Camp Manual *Count as a group- bring the energy

3.    Bridges with Straight Leg Raise (25s Each Side) *Toes Flexed *Hips Level *Toes Up *3B’s

4.    Plank with Hip Ext (25s Each Side) *Lift Thigh Off Ground *3 B’s

5.    Seated Russian Twist *Extend Arms *Sit on Sit Bones *Feet Off Ground As Tolerated

6.    Walk/Jog/Obstacles: 3 Min

7.    Oblique Crunches with Straight Legs *Crunch right to left  *Look at quads *Tongue on roof *Chin tucked *3B’s

8.    Modified Superman *Start with Arms Overhead *Drive Elbows Back & Down *Chest Up (Hold 5s)

9.    Side Plank on Hand (25s Hold Each Side) *Modify as Needed

10.  Supine Jack-Knife (25s Each Side) *Lift Upper Body into Crunch and Repeat While Legs Stay In Same Position * Extend One Leg Out and Bring Opposite Knee Up *Tongue on roof  *See Boot Camp Manual As Needed

Circle Time: Cool down & stretch (5 minutes)

If you can’t see the video above go to: Boot Camp BLOG

Please add your comments below on the workout.

Try Health Club San Mateo Boot Camp for Only $29 for 3 Sessions: 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 CampBurlingame Boot CampRedwood 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!


Personal Trainer, Nutrition and Lifestyle Coach

www.10 DayDetox.com