Burlingame Weight Loss Boot Camp 9/7/11- Running Drills, TRX Biceps & Triceps, Push-Ups, Rows, Roll-Outs, Reverse Flys, Battle Ropes
Dynamic Warm-Up: 10 Min
Perform the following drills for 10 yards and then jog back to start:
1. March: 2x
2. Skip: 4x
3. High Knee Run: 4x
4. Lateral step: 2x Each
Cone Rxn Drill: 20-30s x 3-5
Strength Program: 40s circuit : 4 sets
1. Plate Bent Over Rows (2 sec hold-Squeeze Shoulder Blades) *Core Tight *Butt Out
2. TRX Biceps Curls & TRX Triceps Extensions (20s Each) *Keep Elbows In *Hold and Squeeze at Bottom of Movement for 1-2s
3. Swiss Ball Push Ups *Hands on Ball
4. Band Seated Bent Over Rev Fly (2 sec hold-Squeeze Shoulder Blades)
5. Battle Rope: Jumping Jacks (20s only)
6. Glider Roll Out *Move From Hip
Cool Down: Static Stretching
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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Your friend & coach,
Brien
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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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