Burlingame Boot Camp Workout 6/17/11: Sumo Squats, Ball Crunch, TRX Rows, Romanian Deadlifts
(FBBC 11/19/2010)
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 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)
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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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