*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Station 1:
1. Plate/DB Standing Side Bend (25 s each side) *Lock Shoulders Back & Down * Squeeze shoulder blades *Keep 3B’s
2. Group Cardio- Speed Ladder
Station 2:
1. MB/Band/Rip Trainer (make it tough) Standing Wood Chops (High to low) (25s each side) *Weight shift *Lock Shoulders Back & Down *Hinge from hip *Move from core
2. Group Cardio- Speed Ladder
Station 3:
1. MB Supine Partner Sit Up Toss *2 B’s *Both partners supine *Dig heels
2. Group Cardio – Speed Ladder
Station 4:
1. Walking Side Step with Band-Straight Legs (25s each direction) *3 B’s *Lock Shoulders Back & Down
2. Group Cardio – Speed Ladder
Station 5:
1. Swiss Ball Lower Abdominal Curl Up *Hold onto something overhead to anchor and curl pelvis *Elbows to Ears *Sit up to create tension in abs *Tuck chin *Tongue on roof of mouth
2. Group Cardio- Speed Ladder
Station 6
1. Glider Right-Left Roll-Out *Move from hips and reach to right–> back to start–>reach to left *Lock *Shoulders Back & Down *3B’s & Leg Curls (25s each) *Keep hips up *Drive heels into ground
2. Cardio- Speed Ladder
Ladder/Ring Drills (At halfway point lead in with different foot):
Sets 1-3 as a group: In-In-Out-Out (Fwd) Sets 4-6 as a group: In-In-Out-Out (Fwd-Skip One) Sets 7-9 as a group: In-In-Out-Out (Back) Sets 10-12 as a group: Wide Skip *Toes up- drive ball of foot into ground Sets 13-15 as a group: Hop Scotch Sets 16-18 as a group: Hop Scotch with 1 Foot In
Circle Time-Cool Down Stretches: 5 min
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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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
www.BrienShamp.com www.Shamp’sBootCamps.com www.10 DayDetox.com www.21DayDetox.com
650-654-4604
