San Bruno Boot Camp 4/18/11: Workout of the Day: Battle Ropes, Rows, Leg Curls, Squats, Wood Chops
Pre-Workout Core Training/Preparation:
1. 4 Point Tuck with Opposite Arm & Leg: 5x10s Hold x 1 Set *Lock Shoulders Back & Down
2. Plank with Triceps Extension: 10 *Just drop elbows *Go on knees as needed
3. Squats: 10
4. Split Squats: 5 Each Side
5. Reverse Wood Chops: 5 Each Side
Workout: Perform the exercises (as fast as possible with good form) below in circuit for 40s for 3 sets:
1. Split Squats with Band Row (20s each side) *3B’s *Perform Row when dropping into split squat
2. Rope: Kneeling Position Underhand Alternating Wave (20s for speed)
3. Bosu/Unstable Squats *Lead from hips
4. Beam/Mat Triceps Ext. (you will see beam used in video) *Just drop elbows towards ground on this exercise * Not a press for the chest
5. Plate Reverse Wood Chops (20s each side) *Weight Shift with movement *Move from core
6. Ball Leg Curls with Ball *Hips up
7. TRX Biceps Curls
*After each exercise above perform the following cardio movement for 30s
Jumping Jacks
Mountain Climbers *Knees barely off the ground
Front-Back Jumping Jacks
High Knee Runs
In-In-Out-Out Footwork Drill (15 s leading with each foot)
Forward-Forward-Back-Back Footwork Drill (15 s leading with each foot)
Butt Kicks
If you can’t 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 Health, Fitness & Vitality,
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.SFBayAreaBootCamp.com
www.MenloFit.com
650-654-4604
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