Burlingame Fitness Boot Camp Workout 9/13/10 with Brien Shamp

Theme: Body Weight Exercises & Partner Fun

Warm up (5-10 minutes)

Squats: 10
Push-Ups: 10
Sit-Ups: 10
Forward Lunges: 10
Jog-Shuffle-Backpedal-Carioca: 5 Min

3 minutes rest

Partner Training: Pair up (ladder exercises!) Allow 15 seconds rest BETWEEN EACH TIMED INTERVAL. Example: 60 sec jump squat, 15 sec rest, 45 sec jump squat, 15 sec rest, 30 sec jump squat, 15 sec rest and so on. Also allow 1-2 minutes rest between each different exercise (ex. switching from jump squats to push-ups.)

Partner Jump Squats -Campers will perform this exercise for the designated period of time.
60 sec Jump squats
45 sec Jump squats
30 sec Jump squats

Partner Push-ups- Partners face each other, perform simultaneous push-ups, and partners will clap opposite hands together at the top. (rep #1: right hand to right hand, rep #2: left hand to left hand- creating a criss-cross pattern.)

60 sec Push-ups
45 sec Push-ups
30 sec Push-ups

Partner Sit ups-Partners face each other, interlock feet, and perform full sit-ups, clapping their hands at the top.
60 sec Sit ups
45 sec Sit ups
30 sec Sit ups

Partner Lunges-Partners face each other and line up right shoulder to right shoulder. Both perform forward lunge with right foot handing ball off each time. At half way point, switch sides.
60 sec Lunges
45 sec Lunges
30 sec Lunges

Partner Rows-Partners face each other with elastic bands interconnected with each other. Pull the band and inhale at the same time.
60 sec Lunges
45 sec Lunges
30 sec Lunges

Partner T-Drill Run – Partners face each other and perform a t-drill.
60 sec Run
45 sec Run
30 sec Run

Cool down & stretch (5-10 minutes)