San Carlos Boot Camp 12/19/11 – Fab 7 Workout for Fat Loss
Preparation: *Perform the following in a group
1. Squats: 10
2. Single Leg Squats: 5 Each Leg
3. Lateral Hops: 5 Each Leg
4. Inchworm: 5 *
5. March–>High Knee Skip–>High Knee Run–>Forwards Jog–>Backward Jog–> Lateral Shuffle–> Carioca (10 Yards Each)* Perform drills for about 10 yards and then jog to half court line and then jog back to start. Perform 2x each. *The goal for the first three drills is to do as many foot contacts as possible in 10 yards *Arm drive is key *drive foot into ground with toes up-land on ball of the foot 6. Group Relay Drill -Liners to Half Court (5x) *Groups of 3-4 people to allow adequate rest
WOD: Perform the following exercises in a circuit for 50s each for 3 rounds
- TRX One Arm Row with Rotation (25s each side) *Maintain great posture
- Side Plank with Groin Hold onto Matt/Bench (25s on each side) *Modify by bending knees, doing side plank on ground or putting bottom foot on bleacher to take off weight.
- MB Wall Total Body Explosive Put (25s each side) *Throw the ball to wall wth everything youv’e got *Use Legs–> Trunk and Then Arms *MB should be shoulder height
- Lateral Hops (25s each side) *Jump Over A Line with One Foot *Use Matt To Soften Load-Easier on the Joints- Harder on The Muscles
- Push and Rotate with Band (25s each side) *Should be chest height *Add Weight Shift and Move From Core
- Single Leg Squat (25s each side) *Hold onto something and get as low as possible with butt
- Battle Ropes: Standing Rotation wth One Arm (25s Each Side) *Move from core *Pivot feet *2 people per rope *Slam Rope Into Ground-Forward & Back
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.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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