Redwood City Personal Training Boot Camp 5/7/12- Cardio, Core, Strength Blast
Dynamic Warm-Up with Exercise Review: 10-15 min
Preparation:
- Backwards Lunges with Arm Raise-10 Each
- Prisoner Split Squats-10 Each
- Prisoner Split Squat Jumps-5 Each Side
- Push-Ups: 5
- Plank Up-Downs: 5 each side
- Prone Hip Extension: 10 *Squeeze butt
- Forward Jog & Lateral Shuffle (3 Min)
Workout of the Day: Perform 3-4 sets of the following exercises for 40s
1. 5 Cone Drill: Lateral M Sprint *Alternate Sides *Stay Low
2. TRX One Arm Row (20s each arm) or (In Belmont Boot Camp) Rip Trainer Row (20s each arm) *Keep Hips Stable *Squeeze
3. Prisoner Split Squats Jumps (20s each leg)
4. Dips (20s) & Decline Push-Ups (20s) *Feet on Bench/Beam/Matt or (In Belmont Boot Camp) TRX Chest Press (20s) & TRX Triceps Ext (20s) *Shoulders Back & Down *Hold at top as needed when tired
5. Battle Ropes: Backwards Lunges with 1 Arm Single Wave (20s each side) *Opp arm and leg
6. Sandbag/MB Run *Run Around Court *Carry any way you like
7. Reverse Hyper Extension (Gymnastic Horse or High Stack of Matts)*Can use Swiss Ball
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.
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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
