Boot Camp Redwood City 2/27/12- Fat Burning Workout to Lose Fat and Get in Shape Fast
Preparation: Perform the following exercises to prepare for the wod in a group for 30s.
1. Walking Lunges with Arm Raise
2. Dynamic Push-Up—Long Jump
3. Walking Single Leg Deadlift Touch
4. Jog with Squat Down * Instructor call squat
4. Forward Jog
5. Backwards Jog
6. High Knee Run *Stay tight- small quick movements- toes up on landing
7. High Knee Skips *Stay tight- small quick movements- toes up on landing
8. Lateral Shuffle
WOD: Perform 3-4 sets of the following exercises for 40s in a circuit with 15-20s rest:
1. Partner Mirror Drill (20s each as the leader)
2. Plate/DB Wide Good Mornings *Plate at chest or higher as needed
3. TRX Squats (20s)à TRX Squat Jumps (20s)
4. Swiss Ball/Glider Jack Knife Push-Up *Lock
5. Jump Rope (20s Regular Two Feetà 20s One Foot Two Jumps & Switch to Other Foot For Two Jumps)
6. Jog with SB On Shoulder (switch shoulder at 20s)
7. Rope Climb (20s Each) *Battle rope pull & rotate with partner at RWC & Menlo Park-Wrap rope around partner and they are the anchor. You will move towards the anchor.
Cool down & stretch (5-10 minutes)
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