Belmont Personal Trainer Workout 10/12/12- 75 Day Holiday Transformation- Day 5: Fat Loss Challenge‏

Belmont Personal Trainer Workout 10/12/12- 75 Day Holiday Transformation- Day 5: Fat Loss Challenge‏

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

Phases 2 & 3: Go Over & Perform WOD Exercises Below (or similar) For 20s Each with 5 s Transition

Perform 3 rounds of the following exercises for time. Keep good form throughout exercises.

Round 1:
3 laps (approx 400m) *Can also run outside

30 Box jumps OR 30 body weight squats

30 Walking runners lunges (30 per side) OR 30 step-ups (on each side)

30 Ball push-ups

30 Combo crunches (30 per side)

30 Fat Man Rows or Pull-Ups

30 Burpees with In-Out *No push-up

30 Reverse Hyperextension

Round 2:

3 laps

20 Box jumps OR 20 body weight squats

20 Walking runners lunges (20 per side) OR 20 step-ups (on each side)

20 Ball push-ups

20 Combo crunches (20 per side)

20 Fat Man Rows or Pull-Ups

20 Burpees with In-Out *No push-up

20 Reverse Hyperextension

Round 3

3 laps

10 Box jumps OR 10 body weight squats

10 Walking runners lunges (10 per side) 10 step-ups (on each side)

10 Ball push-ups

10 Combo Crunches (10 per side)

10 Fat Man Rows or Pull-Ups

10 Burpees with In-Out *No push-up

10 Reverse Hyperextension

*While advanced campers are waiting- have them do additional aerobic laps

Team Running Drill (5 Min)- 4 Cone Line Drill (AKA Suicides) *Group boot campers into 3-4 per group *Keep feet moving while resting or Army Sprints *Line up tight and have the person in back sprint to the front of line (best done in Menlo Park outside)

 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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