5/13 Fat Loss Challenge Day – Total Body Workout: Push-Ups, Squats, Lunges, Jumping Jacks, Mountain Climbers, Spiderman Push-Ups, Burpees, High Knees
Preparation:
1. Jumping Jacks: 10
2. Spiderman Pushups or regular pushups: 3 each side or 6
3. Walking Lunges: 10 steps total
4. Mountain Climbers – 10 reps total
5. Bodyweight Squats – 10 reps
6. Burpees with One Arm Rotation- 4 reps total (2 on each side) *No Push-Up *Perform One Arm Rotation with Feet Wide
7. High Knees: 10 total. *With Arm swing
WOD: Perform the following exercises as fast as possible for 25 minutes. Count number of rounds.
Crazy-8 Bodyweight Circuit:
1. Jumping Jacks: 50 -Done as fast as possible, but make sure you do full jumping jacks.
2. Spiderman Pushups or regular pushups: 10 each side or 20 http://www.youtube.com/watch?v=TPJSCntC77U
3. Walking Lunges: 30 steps total
4. Mountain Climbers – 20 reps total
5. Bodyweight Squats – 20 reps
6. TRX Rows-15
7. Burpees with One Arm Rotation- 10 reps total (5 on each side) *No Push-Up *Perform One Arm Rotation with Feet Wide
8. High Knees: 50 total. *With Arm swing
*With this program, you can literally do this circuit anytime, anywhere, without having to rely on a single piece of equipment. After all, that’s the biggest concern of most people these days.
How many rounds did you do?
Cool down & stretch (5-10 minutes)
NEW Burlingame Fit Boot Camp @ 10 am starting May 16th: 21 Day Rapid Fat Loss Grand Opening Promotion
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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