Boot Camp San Bruno 1/13/12- 2012 Fat Loss Challenge

Boot Camp San Bruno  1/13/12- 2012 Fat Loss Challenge

Preparation:

1.    Squats:  10

2.    Squat Jumps: 5  *Start and end with arm over head *If knee pain just go onto toes

3.    Floppee Burpeess with Long Jump : 3

4.    Ab Reaches: 5 Each Side *Right hand-Left Foot, etc…

5.    Cobra: 10 *Thumbs externally rotated *Squeeze shoulder blades
6.   Walk/Jog/Sprint: 2 Laps *Mix in lateral movements

Perform the following exercises for 3-4  rounds as fast as possible with good form. You can mix up the order as needed/desired as you choose.

1. Floppee Burpees with Long Jump: 1 Lap *

2. Towel or Parallel Grip Pull-Ups: 15 *RWC & Menlo- Do Band Rows

3. Walk/Jog/Sprint: 3 Laps

4. Bench/Matt Jump: 15 *Modify with Step Ups *Start and end with arm over head

5. Ab Reaches:15 Each*Right hand-Left Foot, etc…

6. 5-yard Lateral Cone Touch: 15 Total Cone Touches *Stay Low

7. Back Extension with Gymnastics Horse or  Matt or Ball: 15 *Thumbs externally rotated *Squeeze shoulder blades *If using horse or mat, partner can hold feet

8. TRX T: 15

If you can’t see the video above go to: Boot Camp BLOG

Please add your comments below on the workout.

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