Going beyond the typical methods of crunches and sit-ups, the Advanced Abs and @$$ program improves overall performance by training your core in a multi-plane, functional atmosphere. Don’t be fooled—spot reduction is impossible! This full-body workout emphasizes the core, butt, and shoulders. Participants will benefit from improved mobility, alleviated aches and pains, and of course, burned fat.

The Advanced Abs and @$$ program is not part of the regular bootcamp program. It is lower impact, but more advanced and therefore not recommended for beginners.

Each class lasts one hour, and your first class is free. Special pricing is available for current members, and new clients are welcome as well.

To register for the Advanced Abs and @$$ program and check out class schedules, visit http://www.yunbootcamps.com/advancedabs.html

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Jason Yun takes you through an online workout– interval style. Don’t miss the next one! Sign-up for the newsletter below. Don’t forget to LIKE it or retweet it, especially if you did this workout. Leave a comment below, let me know what you thought of the workout!

Some casualties are below (probably the burpees

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super core circuit 50/10 – Feel the burn, baby
1. Windsheild wipers
2. jumping bridge
3. superman
4. jumping jack burp
5. get ups
rest :90 repeat

Tabata 20/10 x 8
Iso-Hold Mountain climber and squat holds

card game
spades- Kettlebell halo squats
Clubs- Agility ladder
diamonds- burps
hearts- band high pull
joker all x 15

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Dice Game
1. Turkish Get-ups x 1
2. Bottoms-Up Clean x 1
3. Walking Swings x 4
4. Renegade Rows x 3
5. Pushups x 3
6. Burpees x 2

Core-50/10
1. Windmills
2. Windmills
3. Diamond Cutters
4. Russian Twists
5. Superman Bridge

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• April 29, 2010 -- Khaos- Bridges and 300 Spartan Workout

Monday 5/10 hilliard #78

Tabata- Squat Jumps and Inchworm pushups

Core 30/30, 50/10
1. Undertaker situps
2. Superman holds
3. Butterfly Kicks
4. Bicycles
5. Russian Twists

Partner bands 20/10
1. Row and Squats
2. Row
3. Baseball Swings
4. Band Battle

Monday 5/10 #82 dtown

Partner Bands 20/10 x 8
1. Baseball Swings
2. Row
3. row and squats
rest :60 in between

Band Strength 50/10
1. Band Overhead press
2. Band Chest press
3. Band Good mornings
repeat until end of class

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• January 12, 2010 -- Tabata, stations and partner band holds

complexes x 5 reps each- 1-hand then rest :60
1. snatch
2. clean & jerk
3. 1-hand swing
4. renegade row
5. mountain climbers x 20
x 4 each side

core circuit50/10
1. bridge
2. side bridge
3. side bridge
4. superman hold
5. knee to chins

learn squat turkish get-ups

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• May 10, 2010 -- Khaos- Minute Ladders :) :( :( :(

Tabata
Squat and pushup
Diamond cutter and crab dance

Core 50/10
Leg lifts
1-leg crab bridge
Russian twists
Side bridge side bridge

Stations 40/20 x 2
1. Mb side throws
2. Face pulls band
3. One leg squat hold
4. Bronco squat thrusts
5. Agility ladder hand buzz saw
6. Kb bottoms up press

Wednesday dtwon 5/5 #71
Record board challenge
Pushups :30

Gasser circuit 40/20
1. high knee runs
2. squat thrust
3. mountain climbers
go through 2x no rest

stations 60/60, 50/10
1. jumping jacks
2. bear crawl
3. side bridge up/down (switch half way)
4. speed jumps
5. Band pull aparts

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Hilliard
30×4
Tricycles. Bridge. Monkey squat jump. Speed jumps
Tabata pick any 2
30/30 pick any 2

Stations 4020 5010
1. Kettlebell 1-h swing
2. Hindu pushups
3. Jumping jacks
4. Wall squats
5. Mb slams and squat thrust
6. Crab bridge

Monday #70 Downtown 5/3

Core circuit 30/30, 40/20
1. Bridge
2. Sky divers
3. reverse crunch
4. Russian twists

Stations 40/20
1. Band overhead press
2. Squats
3. Skater Hops
4. Band good mornings
5. 1-legged hip pops ups
6. Band seated rows

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Don’t forget to register for the Downtown Bootcamp starts 5/3!

Core/Gasser Circuit 30/30, 40/20
1. grape smashes
2. Reverse crunches
3. butt kicks
4. agility hops
5. bridge
6. bicycles

Stations 60/60, 40/20
1. Band overhead press
2. bear crawl
3. monkey jumps
4. pushups
5. Band squats
6. Kangaroo jumps
7. band rows
8. russian twists

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• February 23, 2010 -- Core and Gasser circuits with Stations (New Instructor for a day :)

Lower Body Fun Time!
20 reps
1. Super Lunges
2. Band GOod mornings
3. 1-leg hip pop ups
4. Jump squats
5. 1-leg calf raise
6. 1-leg squat thrusts

Upper body fun time
1. Wall hold :30
2. band rows 1-handed
3. pushups
4. band curls
5. triceps pushdowns
6. inchworms
10 reps

Core fun time
16 reps
1. bicycles
2. alt sky divers
3. windmills
4. windshield wipers
5. reverse crunch
6. supermans

animal fun time
16 reps
1. monkey jumps
2. duck walk
3. crab dance
4. mule
5. gorilla
6. frog

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