Personal Training Menlo Park 11/8/12- Who Wants Flat Abs By The Holidays?

https://brienshamp.com/2012/04/23/personal-training-menlo-park-boot-camp-41412-core-cardio-fun/

Personal Training Menlo Park 11/8/12-  Who Wants Flat Abs By The Holidays?

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

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

Perform the following eight exercises by alternating two at a time for 40s each for 3 rounds before moving on to next set of two exercises. Transition goal: 15s

Create groups of 4.

1. TRX Plank Lateral Swing *Stay tight

2.  Ladder-In-In-Out-Out *Relax heels

 

3. Supine Lower Ab Partner Curl Up *MB Btw or Under Knees *Hold each other’s elbow for stabilty

4. MB Semi Circle-25s  each

5. MB Superman  *Shoulders back & down *Pass or roll MB to partner while in superman

6. Ropes: Lateral Step with Chop

7. Seated Partner Russian Twist with Sit Up *Partners face each other *Rotate from core  and perform sit up and throw MB to partner

8. MB Pass & Follow *Need 4 people for this drill *Make a triangle with 3 cones *3 people start at each of the 3 cones with extra person behind the leader with the ball *Leader passes the ball and runs to the that persons cone

 

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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