7/11/11 Millbrae Boot Camp Total Body Fat Loss Workout: One Leg Squats, One Leg Burpee, Lateral Jump, T-Drill, Step-Ups, One Arm Row
(Past Workout- 08/02/2010)
Preparation: Perform the following exercises:
1. Jumping Jack: 30s
2. One Leg Squat: 5 *Sit Back with Hips
3. Push-Ups: 5
4. One Leg Burpee: 3 each foot or 6 two feet
5. Lateral Jump: 5 each way
6. Walk/Jog/Lateral Shuffle/Backpedal: 3-5 min
WOD: Perform 3-4 sets of each exercise for 40s each:
1. Plate/DB/SB One Arm Row (20s each side) (Used Db in Video)
2. T-Drill *Forward Jog (5 yards)–>Right Lateral Shuffle (5 yards)–>Left Lateral Shuffle (10 yards)–>Right Lateral Shuffle (5 Yards)–>Backpedal (5 yards)
3. One Leg Burpee with Push-Up (20s each side) *Modify with regular burpee or just a push up hold or plank
4. Ring Lateral Jump *Stay Tight
5. One Leg Squat (20s each side) *Sit into bench/matt – lead with hips *Go deeper if tolerated
6. Band Pull Aparts on 1 Foot (Reverse Fly) *Squeeze
7. Step-Ups with Arm Drive (20s each side) *Keep one foot on step/matt and drive it into step/matt
Cool down & stretch (5-10 minutes)
If you can’t see the video above go to: Boot Camp Workout 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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