SF Bay Area Fit Body Boot Camp Workout of the Day 12/06/10
Fat Loss Workout – Total Body Workout
Advanced Warm-Up: Perform 1-2 sets of the following exercises as quick as possible with good form:
1. Prisoner Forward Lunges-10
2. Single Leg Squat-10 *sit back from hip, not knee
3. Floor Triceps Extensions: 10
4. High Knee Run Drill & Down-Ups-30s
Finish with Jog- 3-5 min * liners @ 80% RPE 6-8 (Intensity)
WOD:Perform the following exercises for 1 min each for 3 rounds in circuit:
1. Assisted Pull-Ups
2. High Knee Run Drill & Down-Ups (touch ground with chest-not a plank) *perform 6 high knee/toe ups (3 each side and then hit the ground-come up fast and repeat)
3. Single Leg Bench Squat (rt side 30 s lt side 30s) *lead with hips
4. Sandbag Sprint *one person runs and comes back other person grabs load and does sprint
5. Dips on Beam *keep shoulders back & down-only do a mini dip so people to not engage upper traps
6. MB Partner Lunge (rt side 30 s lt side 30s)
If you can not see the video above go to: SF Bay Area Fit Body Boot Camp BLOG
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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