Health Club San Mateo Boot Camp 2/26/13: 6 Pack Abs‏

Health Club San Mateo Boot Camp 2/26/13: 6 Pack Abs‏

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min) *Review WOD here and after cardio as needed. Assign groups here also.

Phase 2: None

Phase 3: Cardio: Jog/Walk: 3 min

*Set Gym Boss or Interval App to: 40s work time, 15s rest, 6 sets

CORE: Perform 3 Rounds for 40s in a circuit (rest 15 s in between)

1.    MB Kneeling Side Bend *Place ball on head- lift ball to make harder *Lock Shoulders back & down *Squeeze shoulder blades *Keep 3B’s

2.    SB/Plate Kneeling Reverse Wood Chops with Pivot (20s each side) *Lock shoulders back & down

3.    MB Sit Up Partner Toss *Wide feet *Dig heels *Both partners do this at the same time

4.    Alternating Reverse Hyperextension *Alt one leg at a time

5.    Lower Ab Curl * Pull Up Hang *3B’s *Move from core

6.    Walking Side Step with Band-Straight Legs (20s each direction) *3B’s

7.    Glider Roll-Out *Move from hip *3B’s


*After all 7 exercises are complete perform the following ladder exercises (Relax Heels):


Round 1:

In-In-Out-Out (Fwd)-2 leading with each foot

In-In-Out-Out (Fwd-Skip One)-2 leading with each foot

In-In-Out-Out (Back)- 2 leading with each foot


Round 2:

Wide Skip-2 leading with each foot

Hop Scotch-2


Round 3:

Hop Scotch with 1 Foot In-2 leading with each foot

Run Through for Speed-2 leading with each foot


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.

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