San Mateo Fitness Boot Camp San Carlos 4/25/13: 24 Minute Abs

San Mateo Fitness Boot Camp San Carlos 4/25/13: 24 Minute Abs

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: Obstacle course: 5 min

*Set Gym Boss or Interval App to: 40s work time, 10s rest, 3-4 sets

Core Workout: There are 4 stations of core exercises below with two exercises in each station. Alternate the two exercises in each station for 3-4 rounds before moving onto next station. Perform each exercise for 40s and rest for 10s between exercises.  

I.

Swiss Ball Crunch *3B’s *Look at abdomen *Tongue on roof of mouth

Prisoner Cobra (Hold 40s) *Interlock fingers behind head- open elbows

II.

TRX Hip Drop *Place TRX on top of head *3B’s *Drop Hip *Shoulders back & down *3B’s *Squeeze shoulder blades
Supine Cross Over Crunch with Straight Legs & Arms *Reach right hand to left foot and alternate *3B’s *Look at abdomen *Tongue on roof of mouth

III.

Band Kneeling Reverse Flys *Arms straight *Shoulders back & down *3B’s *Squeeze shoulder blades for 2s
Supine Lower Ab Curl *MB Btw Hams & Heels-stay tight and move from core  *3B’s

IV.
Glider Mtn. Climbers *Shoulders back & down *3B’s *Knees barely off ground

Supine Bicycle Crunch *3B’s *Look at abdomen *Tongue on roof of mouth

*Run/Walk: 5 Min

Circle Time-Cool Down Stretches: 5 min

If you can’t see the video above go to: Boot Camp BLOG

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