San Carlos Boot Camp 11/7/11- Total Body Fat Loss Workout
Preparation: Perform the following exercises:
1. BW Squats with Y- (10) *Should have been done in warm-up
- BW Squats with RT – LT Punches On Way Up (10)
- Three Way Lunges (2 each side)
- Push-Ups (5)
- Plank Crawl (3 each side)
- Liners Forward-Back Pedal (3 min) *Aerobic – Be able to hold a conversation *Save energy for real workout sprints
Workout of the Day: Perform the following exercises in a circuit for 3 sets for 1 minute:
- 3 Cone 5-10-5 Agility Drill:
- MB Push Up (One Arm and Switch) *Shoulders down & back *Butt down *Go to knees if butt is up *Ball under shoulder
- Battle Ropes: Overhand One Arm Wave with Kneel to Stand (30s each arm) *Two people can do it at the same time *Rope pointed down to ground *Start in Kneeling Position and Stand While Doing Wave *2 B’s
- TRX Y Raise *Relax Shoulders *Hips Back *Arms Straight *Best to put one foot forward
- Three Way Lunges (Forward-Side-Back) *12-3-6 & 12-9-6 –Use clock to help people get the movement *Keep 3 B’s –move from core not leg
- Plank Elbow Crawls *Goal opp. arm & leg *Stay low *Butt down *Keep plank-stomach off ground
- Boxers Squat with Punches (Squat Right & Left and then RT-LT Punch) *Keep hands up protecting face-like a dodge right to left *Duck under something is possible
Cool down & stretch (5-10 minutes)
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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.
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
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