Health Club San Mateo Boot Camp 2/26/13: 6 Pack Abs? | Brien Shamp

Health Club San Mateo Boot Camp 2/26/13: 6 Pack Abs?

3 Phase Warm-Up:

Phase 1: ?Foundation Mobility Training (5 Min) *Review WOD here and after cardio as needed. Assign groups here also.

Phase 2: None

Phase 3:?Cardio: Jog/Walk: 3 min

*Set Gym Boss or Interval App to: 40s work time, 15s rest, 6 sets

CORE: Perform 3 Rounds for 40s in a circuit (rest 15 s in between)

1.??? MB Kneeling Side Bend *Place ball on head- lift ball to make harder *Lock Shoulders back & down *Squeeze shoulder blades *Keep 3B?s

2.??? SB/Plate Kneeling Reverse Wood Chops with Pivot (20s each side) *Lock shoulders back & down

3.??? MB Sit Up Partner Toss *Wide feet *Dig heels *Both partners do this at the same time

4.??? Alternating Reverse Hyperextension *Alt one leg at a time

5.??? Lower Ab Curl * Pull Up Hang *3B?s *Move from core

6.??? Walking Side Step with Band-Straight Legs (20s each direction) *3B?s

7.??? Glider Roll-Out *Move from hip *3B?s

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*After all 7 exercises are complete perform the following ladder exercises?(Relax Heels):

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Round 1:

In-In-Out-Out (Fwd)-2 leading with each foot

In-In-Out-Out (Fwd-Skip One)-2 leading with each foot

In-In-Out-Out (Back)- 2 leading with each foot

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Round 2:

Wide Skip-2 leading with each foot

Hop Scotch-2

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Round 3:

Hop Scotch with 1 Foot In-2 leading with each foot

Run Through for Speed-2 leading with each foot

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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 Health Club 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

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Source: http://www.brienshamp.com/2013/02/26/health-club-san-mateo-boot-camp-22613-6-pack-abs%E2%80%8F/

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