Happy Holiday Weekend!
I hope you are having an awesome Labor Day weekend! I am at Don Pedro Lake with the fam and friends for some camping and water sports and thought I would take a break to send you a quick note.
Remember, we will be CLOSED this coming Monday for Labor Day, but I have a CHALLENGE for you!
The goal is to get the challenge done as fast as possible with good form, then post your time on our facebook fanpage:Shamp’s Boot Camps
Here’s your challenge Workout of the Day (WOD):
Labor Day Fitness Challenge
Do all five rounds in the shortest time possible (again with good form)… If ya can’t finish it, SUCK IT UP (kidding) do as much as you can.
The pushups, squats, jump squats and burpees go up for 3 sets then down for 2 sets…
Everything else stays the same each set.
First Round
10 pushups
10 squats
10 jump squats
10 burpees (no push -up)
20 lunges (10 each side) Each step = one lunge)
50 crunches
20 jumping jacks
Second Round
15 pushups
15 squats
15 jump squats
15 burpees (no push -up)
20 lunges (10 each side) Each step = one lunge)
50 crunches
20 jumping jacks
Third Round
20 pushups
20 squats
20 jump squats
20 burpees (no push -up)
20 lunges (10 each side) Each step = one lunge)
50 crunches
20 jumping jacks
Fourth Round
15 pushups
15 squats
15 jump squats
15 burpees (no push -up)
20 lunges (10 each side) Each step = one lunge)
50 crunches
20 jumping jacks
Fifth Round
10 pushups
10 squats
10 jump squats
10 burpees (no push -up)
20 lunges (10 each side) Each step = one lunge)
50 crunches
20 jumping jacks
*****Totals For Labor Day Challenge!*****
70 pushups
70 squats
70 jump squats
70 burpees
100 lunges
250 crunches
100 jumping jacks
POST YOUR RESULTS on our fan page–> Shamp’s Boot Camps
Many of you have taken advantage of the Dale’s Bar Labor Day Sale. I just placed an order myself for some carrot cake and mint chip bars. You can purchase your Dale’s Bars here–> Labor Day Sale (Sale ends Monday Sept 2nd @ 9 pm PST or until all 250 coupons are redeemed).
Coupon code is LABORDAY and is good for 25% off all Protein Bars
Lastly, I could still use your help and more votes to secure my spot in the top 8 to share my story on obstacle racing to NBC. If selected I will be filmed at the 2013 with the Spartan World Championships in Vermont. Please vote for me here (it only takes 10s)–> Thank you!
Have a great day!
Your friend & coach,
Brien
P.S. Please share my educational content with your friends and family and help me reach my goal of 10,000 subscribers.
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Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, Shamp’s Studio Boot Camps
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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.
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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
