Redwood City Boot Camp 3/12/12- Fat Burning High Density Workout
Dynamic Warm-Up with Exercise Review of the Day: 10 min *The 5 min warm-up below will really get them going so take into consideration when doing warm-up
As a Group: Perform exercises below for 5 minutes as fast as possible with good mechanics. Rest as needed.
- 5 Body Weight Squats
- 5 Inch Worms (hold push-up position for 1 s)
- 5 Full Sit-Ups
Rest 1-2 minutes – Go over additional program design as needed and organizePerform each exercise for 30 seconds and move to the next exercise in the circuit with 10s rest. Perform 2 sets of each circuit before moving to the next circuit. Rest 1 minute between each circuit. There will be 3 groups and each person in the group will move to the next exercise upon your call.
Circuit #1 (4 min/round x2)- 8 min total + 2 min rest
- 30 sec Split Jump Lunges (alternate legs)
- 10s rest
- 30 sec Lateral Lunges ( alternating sides)
- 10s rest
- 30 sec Prisoner Squat Jumps
- 10s rest
- 30 sec Split Jump Lunges (alternate legs)
- 10s rest
- 30 sec Lateral Lunges (alternating sides)
- 10 s rest
- 30 sec Prisoner Squat Jumps
- 10s rest
Rest 30-60s & Repeat for 2 Sets
Circuit #2 (4 min/round x2)
- 30 sec Plate/SB Bent Over Rows
- 10s rest
- 30 sec Push-ups
- 10s rest
- 30 sec Plate/SB Sumo Deadlift
- 10s rest
- 30 sec Plate/SB Bent Over Rows
- 10s rest
- 30 sec Push-ups
- 10s rest
- 30 sec 30 sec Plate/SB Sumo Deadlift
- 10s rest
Rest 30-60s & Repeat for 2 Sets
Circuit #3 (4 min/round x2)
- 30 sec Elbow Plank Jacks (legs go in & out)
- 10s rest
- 30 sec Glider Roll Out
- 10s rest
- 30 sec Bench Crunch
- 10s rest
- 30 sec Elbow Plank Jacks (legs go in & out)
- 10s rest
- 30 sec Glider Roll Out
- 10s rest
- 30 sec Bench Crunch
- 10s rest
Rest 30-60s & Repeat for 2 Sets
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.
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Your friend & coach,
Brien
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