SF Bay Area Fit Body Boot Camp1/7/2011 Fat Loss Challenge Day – Total Body Workout
Fat Loss Challenge Day – Total Body Workout
Theme: Challenge (This workout will last the entire hour for most people. You can modify the number of reps and the exercises if needed if you are a beginner have limitations.)
Preparation:
- Prisoner Forward-Back Lunges: 3 *Stop in center to make easier
- Standing Wood Chop: 5 *Follow through
- Push-Ups:5-10
- Crunches: 10
- Burpees (no push-up):3
- Squats: 10
- Obstacle Course Jog/Walk: 5 min
Workout: Perform the exercises below in a circuit for 3 rounds as fast as possible with good form on their own. Time workout-have them write down initials and time. Keep and bring every challenge day in folder.
- Prisoner Forward-Back Lunges: 10 each side *Stop in center to make easier *Hands Behind Head *3B’s
- MB Slams: 15 *Follow through *Whole body exercise
- Burpees (no push-up): 15 *Hold plank for 1 sec to work on form
- Crunches with Bosu or Disc: 20 *Support back with ball
- DB/Plate Triceps Extension with Bridge: 15 *Hips Up
- Sandbag/Plate Zercher Squats: 20
- Push-Ups with Hands on Ball:10 *Lift leg to make harder *3Bs *Feet on ball for less difficulty
Please post your time of the workout in the comment section below so we can see how you did.
Thank you.
Brien
Please add your comments below on the workout.
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In Fitness & Health,
Brien Shamp
SF Bay Area Fit Body Boot Camp
www.SFBayAreaBootCamp.com
650-654-4604
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