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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