Redwood City Personal Trainer Workout 5/4/12- Crazy-8 Body Weight Fat Loss Circuit
Warm-Up & Preparation (15 minutes) *Go over WOD Exercises below Here
1. Jumping Jacks: 10
2. Spiderman Pushups or regular pushups: 3 each side or 6
3. Walking Lunges: 10 steps total
4. Cross Over Mountain Climbers – 10 reps total
5. Prisoner Bodyweight Squats – 10 reps
6. Burpees with One Arm Rotation- 4 reps total (2 on each side) *No Push-Up *Perform One Arm Rotation with Feet Wide *Keep Hips Stable
7. High Knees: 10 total. *With Arm swing
WOD: Perform the following exercises as fast as possible for 30 minutes. Count number of rounds.
Crazy-8 Bodyweight Circuit:
1. Jumping Jacks: 50 -Done as fast as possible, but make sure you do full jumping jacks.*Can also add Battle Ropes
2. Spiderman Pushups or regular pushups: 10 each side or 20 total http://www.youtube.com/watch?v=TPJSCntC77U
3. Walking Lunges: 30 steps total (15 each)
4. Cross Over Mountain Climbers – 20 reps total *Bring Right Knee Towards Left Elbow and Left Knee Towards Right Elbow
5. Prisoner Bodyweight Squats – 20 reps *Get to 90 degrees – sit into a bench as needed
6. TRX Rows or Fat Man Rows-15 *Get Low
7. Burpees with One Arm Rotation- 10 reps total (5 on each side) *No Push-Up *Perform One Arm Rotation with Feet Wide *Keep Hips Stable
8. High Knees: 50 total. *With Arm swing *Toes Up
Circle Time- Cool down & stretch (5 minutes)
If you can’t see the video above go to: Boot Camp BLOG
Please add your comments below on the workout.
Try Redwood City Personal Trainer Workout for One Week for Only $1: www.SFBayBootCamp.com
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, Redwood City Boot Camp,Personal Training & Nutrition
**************************************************************************
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.
**************************************************************************
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
650-654-4604
