Boot Camp Redwood City 2/20/12- President's Day Fat Burning Workout

Boot Camp Redwood City 2/20/12- President’s Day Fat Burning Workout

Preparation: Perform the following exercises:

1.     Squats: 15 *Feet together

2.     One Leg Squat: 5

3.     High Knees: 20s

4.     High Knee Skips: 20s

5.     Side Lunge: 5 Each

6.     Dead Man’s Floppee Burpee : 3

7.     Lower Ab Teaser with Band Reverse Fly: 5

WOD: Perform 3-4 sets of each exercise  for 40s each:

1.     Plate/DB/SB Split Stance One Arm Row (20s each side)

2.     Speed Ladder: High Knee Run (20s) and High Knee Skips (20s) *Keep toes up and land on ball of foot –needs to be key focus

3.     Dead Man’s Floppee Burpee  *Start with feet wide and keep wide throughout movement *Touch belly and extend arms to side

4.     TRX One Leg Squat (20s each side) *Sit as low as possible – lead with hips

5.    Lower Ab Teaser with Band Reverse Fly:  *Modify with bent knees or just upper body *Draw belly in

6.    Prisoner Side Step-Ups (20s each side) *Keep one foot on step/matt and drive it into step/matt *Knee in line with 2^nd toe

7.   MB Kneeling Side Bend *Place Mb on head *Raise MB to increase intensity *Wide knees

Cool down & stretch (5-10 minutes)

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