9/2/11 San Carlos Boot Camp Fat Loss Challenge Day Friday
Warm-up (5-10 minutes) *Go over WOD Exercises Here
Core: Perform 2 rounds of the following at your own speed with good form:
Lower Ab Vertical Scissors: 20
Modified Superman: 15 *Bring Elbows Back & Down & Thighs Off Ground and Hold *Hands as High As Possible *Look Down
Bench Crunch: 20 *Keep 2 B’s
Oblique Crunches: 10 Each *Basic Crunch with Rotation *Dig Heels *Keep Chin Tucked
Perform the following workout for 30 minutes . Can be done in or outside. This is a non-stop workout but participants can go at their own speed. Everyone will start either walking/jogging or sprinting and then complete a strength exercise on your call and then back to the walk/jog/sprint. Within the 30 min get in 3 rounds of the following:
1) Walk/Jog/Sprint
2) Push- Ups with Feet Elevated: 10 *Elbows In
3) Walk/Jog/Sprint
4) Prisoner Squats: 10 Each
5) Walk/Jog/Sprint
6) Dips:10 *Shoulders Back
7) Walk/Jog/Sprint
8) Monster Walk:10 each *Stay Low
9) Walk/Jog/Sprint
10) Prisoner Burpees (No Push-Up):10 *Hands Behind Head When Jumping
11) Walk/Jog/Sprint
12) Side Lunge: 10 Each Side *Get Low
13) Walk/Jog/Sprint
14) Partner Pull-Up: 10 *One Person Stands and Supports the Others- call me as needed
15. Walk/Jog/Sprint
16. Dynamic Step-Ups: 10 Leading with Each Leg *Use Bleachers or Bench *Go Fast As Possible *Hands at Chest
Cool down & stretch (5-10 minutes)
Try San Carlos Boot Camp: $1 for 1 Week Trial
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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