Menlo Park Gym 1/17/13: New Years Revolution Core – Cardio Flat Abs Workout

Menlo Park Gym 1/17/13: New Years Revolution Core – Cardio Flat Abs 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

Phase 2: None


Phase 3: None


* Review exercises below in warm-up and assign groups. Quick transition to wod below.

Alternate the following exercises two at a time for 4 rounds for 40s each with 10 rest in between and then perform next two movements until complete:

1.     Crunch with Corkscrew (20s Each Direction) *Support head as needed *3B’s *Extend legs to make harder

2.     MB Partner Lateral Shuffle (20 s each side) *Keep feet from touching *Stay low *Relax heels

3.     TRX: Y & T *Relax shoulders *Shoulders back & down *Squeeze shoulder blades and hold at end ROM for 2s

4.     Ladder: In-In-Out-Out (Forwards & Backwards) (20 s each movement)

5.     Swiss Ball:  Bridge with Push-Pull *Keep hips up and push right arm up to ceiling while at the same time rolling onto left shoulder and pull back- alt. sides *Hold at end rom for 1s

6.     Jog in place *Relax heels

7.     SB Sit-Up Pull-Over *Be careful of shoulder fopr those with issues – start at chest as needed

8.     Battle Ropes: Underhand Grip Egg Beaters (20s) *Forward-Back Jacks (20s)


Obstacle Course 2 min after each round

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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