San Carlos Boot Camp 12/16/11- 1000 Rep Boot Camp Challenge
Preparation (15 min)- Perform dynamic warm-up and exercise below to prepare for movement.
1000 Rep Challenge
This workout is GREAT and will take the majority of class time.
*Mix up movements as needed based upon fitness and equipment availability.
*Walk/Jog ¼ mile instead of jump rope as needed
100 Jump Ropes
50 Squats and Plate/MB Press *Modify angle of press as needed
50 Dip/Pull-Up Bar Lower Abdominal Curls (Dip or Pull-Up Hang Position) *Keep Lock
100 Jump Ropes
50 MB Push-Ups (25 per side) *Ball under hand
50 Bicycle Crunches (25 per side)
100 Jump Ropes
50 Walking Lunges (25 per leg)
50 Sit–‐Ups *Elbows to Mid-Thighs
100 Jump Ropes
50 Burpees
50 5-Yard Lateral Cone Touches *Modify by standing upright
100 Jump–‐Ropes
50 Fat Man Rows
50 Elbow Plank with Butt Kicks (25/side)
Cool down & stretch (5-10 minutes)
Try Burlingame Boot Camp for One Week for Only $1: https://brienshamp.com/burlingame-fit-body-boot-camp/
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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Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com
650-654-4604
