6/10 Fat Loss Challenge Workout of the Day – Total Body Workout: Burpees, Pull-Ups, Jumps, TRX T, Back Extension, Reaches,
Preparation:
1. Squats: 10
2. Squat Jumps: 5 *Start and end with arm over head *If knee pain just go onto toes
3. Floppee Burpeess with Long Jump : 3
4. Ab Reaches: 5 Each Side *Right hand-Left Foot, etc…
5. Cobra: 10 *Thumbs externally rotated *Squeeze shoulder blades
6. Walk/Jog/Sprint: 2 Laps *Mix in lateral movements
Perform the following exercises for 3-4 rounds as fast as possible with good form. You can mix up the order as needed/desired as you choose.
1. Floppee Burpees with Long Jump: 1 Lap * https://brienshamp.com/wp-admin/post.php?post=12117&action=edit
2. Towel or Parallel Grip Pull-Ups: 15 *RWC & Menlo- Do Band Rows
3. Walk/Jog/Sprint: 3 Laps
4. Bench/Matt Jump: 15 *Modify with Step Ups *Start and end with arm over head
5. Ab Reaches:15 Each*Right hand-Left Foot, etc…
6. 5-yard Lateral Cone Touch: 15 Total Cone Touches *Stay Low
7. Back Extension with Gymnastics Horse or Matt or Ball: 15 *Thumbs externally rotated *Squeeze shoulder blades *If using horse or mat, partner can hold feet
8. TRX T: 15
Cool down & stretch (5-10 minutes)
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In Health, Fitness & Vitality,
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.SFBayAreaBootCamp.com
www.MenloFit.com
650-654-4604
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