Personal Training Burlingame 6/1/13- Flat Abs 6 Station Rotation Workout

Personal Training Burlingame 6/1/13-   Flat Abs 6 Station Rotation Workout

3 Phase Warm-Up:

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: Walk/Jog (2 min)


*Review WOD below and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

WOD: Perform the following (6 Station) CORE Movements below for 30s intervals and follow with CARDIO for 30s for 3 sets each station, then rotate to next station. All Boot Campers will perform same CARDIO as a group; however, you can accommodate twice as many campers if half the group does the CORE and the other half does CARDIO. Transition time is 5s between CORE & CARDIO and so they need to move quickly.  


*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for CORE & CARDIO, 36 total sets for workout. Each station will take 3:15 and there will be 30s rest in between so 3:45 x 6


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

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

CORE (30s x 3  Sets):

1.     Battle Rope Slams *2B’s *Give everything youv’e got and slam *Hinge from hip

2.     MB Kneeling Wall Backwards Rotation (15s each side) *Rotate from core *3B’s

3.     TRX T & Y *3B’s

4.     Bosu Crunches *3B’s

5.     Swiss Ball Leg Curls *3B’s

6.     MB Oblique Chop *3B’s

Cardio: (30s x 3  Sets):

1. Jump Squats

2. Airborne Heismans

3. Swing Kicks

4. Double Airborne Heismans

5. Twist Combo

6. Hot Foot


See video of movements here:

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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