SF Bay Area Fit Body Boot Camp Workout of the Day 12/20/10
Preparation:
*Perform the following in a group
1. Walking Lunges with Arm Raise: 10 each side
2. Inchworm: 5 *See video for form: http://www.youtube.com/watch?v=3ncHhj4FjFE
3. Walking Single Leg Deadlift: 10 each *Hinge from hip and try to touch ground keeping back straight *Alternate legs
4. March–>High Knee Skip–>High Knee Run–>Forwards Jog–>Backward Jog–> Lateral Shuffle–> Carioca (10 Yards Each)* Perform drills for about 10 yards. Perform 1-2x each.
5. Group Relay Drill -Liners (5x) *Groups of 3-4 people to allow adequate rest
WOD: Perform the following exercises in a circuit for 1 min each for 2-3 rounds
- Battle Ropes: Standing Rotation (30s only) *Move from core *Should need rest so only 30s *2 people per rope
- Band Push and Rotate (30s each side)
- Swiss Ball Single Leg Squat (30s each side)
- Singe Leg Deadlift (30s each side) *Hinge from hip and try to touch ground keeping back straight
- TRX One Arm Row (30s each side)
- Side Plank with Groin Hold onto Matt (30s on each side) *Modify by bending knees, doing side plank on ground or putting bottom foot on bleacher to take off weight.
- Lateral Side Step
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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