9/23/11 Boot Camp San Carlos- Fat Loss Challenge Day – Total Body
Warm-up (10 minutes)
Preparation:
1. Multi-Directional 5 Way Lunges- (2x each leg) (Step towards the clock: RT Foot: 12-2-3-4-6 & LT Foot: 12-10-9-8-6)
2. Side to Side Squats-5 Each Side (Used beam in video)
3. Push-Ups: 5-10
4.. Plank Up-Downs-3 Each Side
5. Jumps: 30s (educate them about jumping on ball of foot, barely lift heel) *Modify with jogging in place as needed
WOD: Perform the following exercises as fast as possible for 30 minutes. Count number of rounds.
You can mix up the order as needed/desired as you choose.
1. Walk/Jog/Sprint with Over/Under Beams: 2 Laps
2. Multi-Directional 5 Way Lunges-3 Cycles (15 reps each leg) (Step towards the clock: RT Foot: 12-2-3-4-6 & LT Foot: 12-10-9-8-6)
3. Battle Ropes Pull & Rotate-2x *Wrap rope around partner and they are the anchor. You will move towards the anchor.
4. Plank Up-Downs-10 Each Side
5. Plate/MB/Sandbag Side to Side Squats-15 Each Side
6. Mat One Arm Push-Ups- 6 Each Arm
7. Jump Rope: 50 jumps
Cool down & stretch (5-10 minutes)
Try San Carlos Boot Camp: $1 for 1 Week Trial
Your friend & coach,
Brien
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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.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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