Boot Camp San Bruno 4/15/11: Chalenge Yourself With This Workout!
Each Friday we will have a challenge workout for you to test your fitness against others in the class or on the web across the country.
Preparation:
Back Lunges: 5 Each Side
Standing Wood Chop: 5 *Follow through
Imaginary Jump Rope: 15
Supine Chops: 5-5-5
Bridges: 10
Burpees (with push-up):3
Obstacle Course Jog/Walk: 3 min
Challenge Workout: Perform the following exercises for 3 rounds as fast or as challenging as possible with good form:
Band Reverse Fly with Back Lunges: 10 each side *Hands Behind Head *3B’s
MB Slams: 15 *Follow through *Whole body exercise
Plate/DB Triceps Extension with Bridge on Ball: 15 *Hips Up
One Leg Burpees (No Push-Up): 10 (5 Each Side) *Hold plank for 1 sec to work on form
Swiss Ball Chops: 21 (7-7-7) *Support back with ball
Jump Rope (Side to Side): 50
Push-Ups with Hands on Ball:10 *Lift leg to make harder *3B’s *Feet on ball for less difficulty
*Finish with Sprints: 3-5
Please post your time of the workout in the comment section below so we can see how you did. Thank you.
Cool down & stretch (5-10 minutes)
Please post your time of the workout in the comment section below so we can see how you did.
NEW Burlingame Fit Boot Camp: 21 Day Rapid Fat Loss Grand Opening Promotion
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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