Redwood City Personal Trainer Workout 11/23/12- Post Thanksgiving Crazy-8 Body Weight Fat Loss Circuit
Warm-Up & Preparation (15 minutes) *Go over WOD Exercises below Here
1. Jumping Jacks: 10 *Straight arms & legs
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 *Get low
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.
2. Spiderman Pushups or regular pushups: 10 each side or 20 total http://www.youtube.com/watch?v=TPJSCntC77U
3. Prisoner 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 *Move from core
5. Prisoner Bodyweight Squats – 20 reps *Get to 90 degrees or lower – sit into a bench as needed
6. Fat Man Rows-15 *Hips up
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 Knee Run: 50 total (25 on each side). *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.
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Your friend & coach,
Brien
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