Burlingame Weight Loss Workout 10/24/11: Group Total Body Fat Loss Circuit
Preparation: Perform the following exercises with good form:
- Prisoner Squats: (10)
- Multi-Directional Lunges (3 Each Side)
- Wood Chops: 10
- Plank Up-Downs (3 Each Side)
- Lateral Hops: 3 Each *Hold for 3 s
- Jumping Jacks: 15
Workout of the Day: Perform the following exercises as a group at the same time for 40s each in a circuit (10s rest). Perform 3 Sets
1. Prisoner Squat Jump *Get Butt Down to 90 *Explode Up
2. Plank Up-Downs (20 s each side leads movement) *Keep Elbows in. *Lock *Keep Shoulders back & Down *Wide Feet
3. Multi-Directional Lunges *3 Positions (20s each side) *Get Low on Side Lunge
4. MB Standing Partner Side to Side Rotation & Chest Pass *5 RT Rotation–> 5 Chest Pass–>5 LT Rotation *Facing Each Other *Goal is Speed *Look at Partners Hands the Entire Time *Do as many cycles as possible in 40s
5. MB Standing Partner Slams *Follow Through *Only 1 Ball for Partners
6. Lateral Hop *Work on explosive power and stick landing for 3 sec *Partners face each other *Explode
7. Ladder Drill: In-In-Out-Out *Forward & Back (20s each) *Speed
8. Partner Pull-Ups (10 each) *Do as many cycles as possible in 40s
Finish with Group 5-10-5 Drill if Time. *3-5 Reps
Cool down & stretch (5-10 minutes)
South City Boot Camp Grand Opening Promotion: 21 Day Rapid Fat Loss Program at 4 Locations on the Peninsula
Your friend & coach,
Brien
P.S. If you are ready to begin a specific exercise, nutrition & lifestyle program that produces RESULTS the RESET Program is for you. The program ends August 31st. I hope you read this email in time to try it out: RESET Program
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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.
Thank you for allowing me to help you.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
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