8/8 Burlingame Boot Camp Total Body Workout of the Day
Warm-up: 5-10 minutes
As a Group: Perform exercises below for 5 minutes. Rest as needed.
- 5 Body Weight Squats
- 5 Inch Worms (hold push-up position for 1 s)
- 5 Full Sit-Ups
Rest 2-3 minutes –
Perform each exercise for 30 seconds and move to the next exercise in the circuit with no rest. Perform 2 sets of each circuit before moving to the next circuit. Rest 1 minute between each circuit.
Circuit #1 (3 min/round x2)
- 30 sec Split Jump Lunges (alternate legs)
- 30 sec Lateral Lunges ( alternating sides)
- 30 sec Prisoner Squat Jumps
- 30 sec Lateral Lunges (alternating sides)
- 30 sec Split Jump Lunges (alternate legs)
- 30 sec Prisoner Squat Jumps
Rest 1 minute & Repeat
Circuit #2 (3 min/round x2)
- 30 sec Plate Bent Over Rows
- 30 sec Push-ups
- 30 sec Plate Sumo Deadlift
- 30 sec Plate Bent Over Rows
- 30 sec Push-ups
- 30 sec Plate Sumo Deadlift
Rest 1 minute & Repeat
Circuit #3 (3 min/round x2)
- 30 sec Elbow Plank Jacks (legs go in & out)
- 30 sec Glider Roll Out
- 30 sec Bench Crunch
- 30 sec Elbow Plank Jacks (legs go in & out)
- 30 sec Glider Roll Out
- 30 sec Bench Crunch
Rest 1 minute & Repeat
Sprint Finisher (5 Min): 5-10-5
Cool down: 5-10 minutes
Try Burlingame Boot Camp: $1 for 1 Week Trial
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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