Redwood City Personal Trainer Workout 6/7/13: Crazy-8 Body Weight Fat Loss Circuit

Redwood City Personal Trainer Workout 6/7/13: Crazy-8 Body Weight Fat Loss Circuit

Warm-Up & Preparation (15 minutes) *Go over WOD Exercises below Here

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

1.    Jumping Jacks: 10 *Straight arms & legs *Relax heels *3B’s

2.    Spiderman Pushups or regular pushups: 3 each side or 6 *Shoulders back & down *3B’s

3.    Prisoner Walking Lunges: 10 steps total *Shoulders back & down *Squeeze shoulder blades *3B’s

4.    Cross Over Mountain Climbers – 10 reps total *Bring Right Knee Towards Left Elbow and Left Knee Towards Right Elbow *Move from core *Shoulders back & down *3B’s

5.    Prisoner Bodyweight Squats – 10 reps *Get low *Shoulders back & down *2B’s *Hinge from hip

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 *Shoulders back & down *2B’s

7.    High Knees: 10 total. *With Arm swing *Toes Up *Shoulders back & down *3B’s

WOD: Perform the following exercises as fast as possible for 30 minutes. Count number of rounds. Work with a partner or small group to help with motivation and form.

Crazy-8 Bodyweight Circuit:

1.    Jumping Jacks: 50 -Done as fast as possible, but make sure you do full jumping jacks. *Relax heels *3B’s

2.    Spiderman Pushups or regular pushups: 10 each side or 20 total  http://www.youtube.com/watch?v=TPJSCntC77U*Shoulders back & down *3B’s

3.    Prisoner Walking Lunges: 30 steps total (15 each) *Shoulders back & down *Squeeze shoulder blades *3B’s

4.    Cross Over Mountain Climbers – 20 reps total *Bring Right Knee Towards Left Elbow and Left Knee Towards Right Elbow *Move from core *Shoulders back & down *3B’s

5.    Prisoner Bodyweight Squats – 20 reps  *Get to 90 degrees or lower – sit into a bench or big medicine ball  as needed *Shoulders back & down *2B’s *Hinge from hip

6.    Fat Man Rows-15 *Hips up *Studio: Equalizer- use legs and drive into ground so it is easier on the upper body. Drop butt to ground each rep *TRX as needed with bridge up and down also *Shoulders back & down *3B’s

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 *Shoulders back & down *3B’s

8.    High Knee Run: 50 total (25 on each side). *With Arm swing *Toes Up *Shoulders back & down *3B’s

*Liners if time -6-8×20

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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