Personal Trainer San Carlos Boot Camp 8/29/13: 10 Body Weight Core – Cardio Exercises To Flatten Your Belly

Personal Trainer San Carlos Boot Camp 8/29/13: 10 Body Weight Core – Cardio Exercises To Flatten Your Belly

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min) *Review WOD here are after warm-up as needed

Phase 2: None

Phase 3: None

*Set Gym Boss or Interval App to: 40s work time, 10s rest, 11 sets

As a Group: Perform Core Movements Below – 10 exercises in approx. 10 minutes (40 seconds of work with 10 seconds of recovery). Perform 3 sets. If time, perform another set.

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

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

1. Core: Lower Ab Partner Resistance (40s each) *Kneeling person applies resistance by pulling heels of feet of partner lying supine. *Goal is to keep knees over hips for person on the ground *Communication is needed here! *3B’s

2. Cardio: Side Step Touch *Chest up *Stay in squat position *Hinge from hip *Bring hand to opp. foot as leg goes out to side

3. Core: Spiderman Push-Up Hold *Alt. Knee to Elbow *Keep Plank *Lock shoulders back & down *3B’s

4. Cardio: Jog in place

5. Seated V-Scissors *Do scissors horizontally with legs *On elbows *Count as a group (1-2-3-1, 1-2-3-2, etc) and get energy *Lock shoulders back & down *2B’s

6. Cardio: Down-Ups *Instructor says high knees then down-they then get right back up into high knees *Touch chest to ground

7. Core: Partner Sit Up *High 5 at op of sit up *Wide feet *Dig heels *3B’s

8. Cardio: Boxing *Focus on footwork – have them stand in fighting position –tell them to move fwd- back, ltàrt *Those who are right handed should have left foot forward

9. Core: Side Lying Groin Plank (20s Each Side) *Remove bottom leg *Head back *Lock shoulders back & down 10. Cardio: Pike Jump Side to Side *Push-up hold position à Butt kick and bring feet right to left *Keep Plank *Lock shoulders back & down

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 Personal Trainer San Carlos Boot Camp’s- 21 Day Rapid Fat Loss Program 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 Mateo Boot Camp, Shamp’s Studio Boot Camp


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.BrienShamp.com www.Shamp’sBootCamps.com www.10 DayDetox.com www.21DayDetox.com