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Fitness San Mateo Boot Camp 2/5/13: Post Super Bowl Get Your Abs Back Workout

Feb 06, 2013 No Comments by

Fitness San Mateo Boot Camp 2/5/13: Post Super Bowl Get Your Abs Back Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

Phase 2: None

Phase 3: Obstacle Course (3 Min)

*Review WOD below during warm-up above. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

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

WOD: Perform the following exercises in a circuit as a group for 3 rounds (grab a weight for each person). Each exercise should be done for 40s with 10s rest except for the get ups & planks.

1. Description: http://www.brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gifTurkish Get Up (3 Reps Only) *Everyone has a weight *Lock *They can also do without weight as needed or just skip *3B’s

2. Plank with alt. elbow lift (30s) à Plank with alt. foot lift (30s) àPlank with opp. elbow & foot lift (30s) (90s Total) *Wide feet *3B’s

3. Seated Russian Twist with Weight (40s)*Rotate Torso RT- LT with Arms Extended as Tolerated *Feet off ground if tolerated *Shoulders back & down *2B’s

4. Kneeling Side Bend with Weight On Head (40s) *Squeeze Shoulder Blades *3B’s

5. Supine Chops with Weight (40s) *Chop Right àCenterà Left *3B’s

6. One Leg Bridge (20s Each Side) *Toes up *Hips level

7. Supine Lower Ab Pike (40s) *Arms to sides of torsoà knees up and crunch upper body at same timeà extend legs and crunch higheràreverse and repeat*Hands under tailbone *Tongue on roof of mouth

8. Prone Flutter Kicks (40s)

9. Mirror Partner Balance (20s Each Foot) *Each partner leads for 20s

*Finish with walk/jog after all 3 rounds are complete

Circle Time: Cool down & stretch (5 minutes)

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

Please add your comments below on the workout.

Try Fitness San Mateo Boot Camp for Only $29 for 3 Sessions: www.ShampsBootCamps.com

Your friend & coach,

Brien

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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.

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Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!

Brien Shamp BS CSCS CMT CHEK NLC II

Personal Trainer, Nutrition and Lifestyle Coach

www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com

650-654-4604

Boot Camp Workout BLOG

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