7/29 Burlingame Fitness Boot Camp Fat Loss Challenge Day Friday– Total Body Workout of the Day
Preparation: (Stretches & Incorporate exercises below for 15 min)
Perform the following exercises in order for 30 minutes as fast as possible with good form. Count the total number of rounds you complete in 30 minutes.
1. MB Squat & Chest Press-Wall: 10 *Throw Ball Hard into Wall *Keep Elbows In
2. Aquaman: 10 each arm *Relax Shoulders *Opp Arm & Leg *Lift Chest-Shoulders Back & Down
3. Prisoner Walking Lunges-Backwards: 10 each leg *Sandbag as tolerated
4. Inverted Rows (Fat Man Rows): 10 *TRX @ Menlo & RWC as needed
5. Jog- 4 Laps *Bike if they do not want to run outside around the building @ RWC
6. Ring Side Jumps: 10 each direction*Toes Up-Heels barely off ground
7. Beam Overs: 10 *Mtn.Climber at RWC & Menlo *20 each side- butt down
8. Sit-Ups: 10 *Elbows to thighs
9. Rings Side to Side Slalom: 10 *5 Rings *Stay Low *Forward Facing Rings-movement is side to side
10. Low Elbow Crawl:10 each arm *Opp arm & Leg *Chest on florr
90 Reps + ¼ Mile Each Round
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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