Personal Training San Carlos 5/28/13- Post Memorial Weekend Flat Abs Workout

Personal Training San Carlos 5/28/13-  Post Memorial Weekend 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: Group Core- Perform the following for 2 Sets

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

*2B’s= Draw in belly towards spine & engage bladder muscles
1. Plank with Opposite Arm & Leg Hold (5x 10s Hold) *3B’s *Shoulders back & down *Wide feet
2. Bridge with Opposite Arm & Leg (5x 10s Hold) *2Bs *Hips Up & Level *Shoulder blades off ground
Phase 3: None

*Review WOD below,  assign campers stations and immediately transition to WOD. They can get water at any time on their own.


*Set Gym Boss or Interval App to: 50s work time, 15s rest, 6 Sets


Core-Cardio Circuit: 50s each x 3 Rounds. Perform Obstacle Course after each round.

1.     Prone Reverse Hyperextensions with AB/AD *Find somewhere to hang legs over *Hold at top of  movement for 2s and then do AB/AD *Studio: Can do over Bosu *2B’s

2.     TRX Hip Drop or MB Standing Side Bend *MB on head *Elbows open * 3 B’s (25s each)

3.     Band Stationary Side Step *Band around ankles-Bent & Straight Legs (25s each) *2B’s

4.     Swiss Ball Lower Ab Curl with Ball *Hold Something For An Anchor or Just Keep Arms in Air *Studio: Can hold onto FM machines or stairs *3B’s

5.     Band Kneeling Wood Chops *High to Low (25s each) *Rotate from core *Studio: Use Rip Trainers *2B’s *Shoulders back & down

6.     Side Lying Hand Plank with Groin *On hand if possible, elbow as needed *Top leg is doing all of the work, spot with bottom leg *Shoulders back & down-squeeze shoulder blades *3B’s(25s Each Side) *Studio: Use step bench or big mats

Obstacle Course: 2 min *Stay Aerobic

  • Repeat above 2 more times


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.

Try Boot Camp Fitness San Carlos for 3 Sessions for Only $29: 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 CampBurlingame Boot CampSan Mateo Boot CampShamp’s Studio  Boot Camps


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.10 DayDetox.com