Personal Training San Mateo 5/21/13- Get Your Flat Abs Core – Cardio Workout

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.    https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gifMB 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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