Personal Training San Mateo 5/21/13- Get Your Flat Abs Core – Cardio 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
*Set Gym Boss or Interval App to: 50s work time, 15s rest, 7 Sets
Core Workout: Perform 3 Sets of the following exercises in circuit for 50s. Rest approx. 15s after each 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. 
MB Bent Knee Combo Crunch *Alt. Legs Keep Tuck *3B’s *MB starts overhead and touches foot *Straight leg to increase intensity
2. Quadruped Crawl *On all 4’s–> lift knees barely off ground and keep them off ground–>opp arm & leg crawl *Lock shoulders back & down
3. Glider: Standing Groin *3 B’s *Stay Tight
4. Battle Ropes: Kneeling Overhand Grip Rotations *3B’s *Move fom core- slam rope into ground
5. TRX Hip Drop (25s each side) *3B’s
6. Lower Abdominal Curl with Pull Up Hang *3B’s
7. Ball Cobra (Hold for 50s) *2B’s *Thumbs up *Lock shoulders back & down *Squeeze shoulder blades *Look down
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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Your friend & coach,
Brien
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