8/22 Burlingame Boot Camp Fat Loss Workout– Total Body Workout of the Day
Pre-Workout Core Training/Preparation:
- 4 Point Tuck with Opposite Arm & Leg: 5x10s Hold x 1 Set *Lock Shoulders Back & Down
- Plank with Triceps Extension: 10 *Just drop elbows *Go on knees as needed
- Bridges: 10
- Squats: 10
- Split Squats: 5 Each Side
- 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:
- Bosu/Disc Unstable Squats *Lead from hips
- Plate/DB Reverse Wood Chops (20s each side) *Weight Shift with movement *Move from core
- TRX Biceps Curls
- Ball Leg Curls with Ball *Hips up
- Split Squats with Band Row (20s each side) *3B’s
- Bench/Mat Triceps Ext. *Just drop elbows towards ground on this exercise * Not a press for the chest
- Rope: Kneeling Position Overhand Snake (20s for speed)
*After each exercise above perform the following cardio movement for 30s (no need to write these on the board-just yell out so that the group all does the same cardio movement)
- 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
Cool down & stretch (5-10 minutes)
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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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