Boot Camp San Carlos 1/20/12- 2012 Challenge Day Body Transformation Workout
Theme: Challenge (This workout will last the entire hour for most people. You can modify the number of reps and the exercises if needed if you are a beginner have limitations.)
Preparation (15 minutes) *Incorporate movements below
As a Group: Ladder Set – 2 exercises at 3 different stations. Ladder on both sides; Exercise A is going up in reps and B is going down in reps. Complete all reps before moving to jog and then next station. Follow the rep count provided below for each station. There are 5 sets for each exercise. Goal is to finish the fastest with good form.
Station #1:
A. Sumo Squats *Add Sandbag/Plate for Extra Load *Wide Feet *Toes Out
B. MB Close Grip Push-Ups *Elbows In
Jog 3 laps and move to the next station *RWC – Bike 5 min
Station #2:
A. Burpees or Prone Plank Tuck Jump (1/2 burpee without the jump) *No Push-Up
B. Battle Rope- Double Wave
Jog 3 laps and move to the next station *RWC – Bike 5 min
Station #3:
A. Fat Man Rows or TRX Reverse Grip Rows
B. Plate Romanian Deadlifts *Keep Butt Out *Bring Hands to Knees *Only Slight Knee Bend *Chest Up *Modify with Single Leg Deadlift
Jog 3 laps and you are done! *RWC – Bike 5 min
Structured like this example:
1. A: 30 reps Sumo squats B: 10 reps MB Close Grip Push-Ups
2. 25 reps Sumo squats/15 reps MB Close Grip Push-Ups
3. 20 reps Sumo squats/20 reps MB Close Grip Push-Ups
4. 15 reps Sumo squats/25 reps MB Close Grip Push-Ups
5. 10 reps Sumo squats/30 reps MB Close Grip Push-Ups
Cool down & stretch (5-10 minutes)
If you can’t see the video above go to: Boot Camp BLOG
Please add your comments below on the workout.
Try Boot Camp San Carlos for One Week for Only $1: www.RedwoodCityBootCamp.com
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, South City Boot Camp, Redwood City Boot Camp, Personal Training & Nutrition
**************************************************************************
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.
**************************************************************************
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
650-654-4604
