4/22 Fat Loss Challenge Day Friday: Front Squats, Medicine Ball Push-Up, Ladder Drills, Rows, Deadlifts, Battle Ropes
Core Warm-Up: Perform the following exercise for 2 sets
Lower Abdominal Horizontal Scissors (20) *3 B’s
Bridge with Leg Raise (30s each side) *Hips up *Extend leg for 30s and hold
Side Lying Groin (30s each side) *Stay tight
Plank-Side Plank on Elbow (60s)
Workout of the Day: Perform the exercises below for 25 minutes. See how many rounds you can complete.
Battle Ropes-Egg Beater (20) *Rotate Externally
MB Single Leg Deadlift (10 each leg) *Move from hip *Straight Leg
Inverted Rows: 10
Ladder Drills: In-In-Out-Out (Forward): 2 *Long Ladders *Lead in with different foot each time
MB Push-Up -Alternate Right to Left (MB Stays in Place): 10 total (5 each side)
Plate Front Squats (15)
Please post your time of the workout in the comment section below so we can see how you did.
Cool down & stretch (5-10 minutes)
Please post your time of the workout in the comment section below so we can see how you did.
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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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