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Burlingame Boot Camp Workout 8/15/11 – Lower Body Fat Blaster

8/15 Burlingame Boot Camp Fat Loss Workout– Total Body Workout  of the Day

Past Workout: FBBC 08/30/2010- http://www.youtube.com/watch?v=I77rUtrp_A0&feature=player_embedded

Preparation:

1.     Squats: 20

2.     Boxing Combinations: 60s

3.     Monster Walk-Fwd & Back: 20s

4.     Single Leg Deadlift: 5 each leg

5.     Plank with Triceps Kickbacks: 10s each side

Perform the following exercises in a circuit for 40 each for 3-4 rounds:

1.     Plate Single Leg Deadlift (20s each leg) *Bend from Hip-Flat Back

2.     Band Monster Walk (AKA Grouchos)-Fwd & Back (20 s each way)*stay Low *Keep Hips Forward –try not to rotate

3.     Boxing *Use core

4.     Plank with Triceps Kickbacks (20s each side) *Use light plate or hold db *Wide Feet

5.     Pull-Ups

6.     Battle Ropes-Underhand Alt. Wave with Laddering (Forwards & Backwards Walk) (Only 20s)

7.     Wall Squat Hold with 1 Leg Extended (20 Hold Each Leg) *Keep Shoulders Back *Arms at 90 driving into wall to work on posture

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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