Burlingame Fitness Center Workout 10/3/11- Total Body Fat Loss Workout of the Day
Warm-Up: Perform the following exercises with good form:
- Backwards Lunges with Arm Raise-10 Each
- Prisoner Split Squats-10 Each
- Prisoner Split Squat Jumps-5 Each Side
- Plank Up-Downs: 5 each side
- Prone Hip Extension: 10 *Squeeze butt
- Square Drill: Forward Jog àLateral Shuffle à Backwards Jogà Lateral Shuffle (3-5 Min)
Workout of the Day: Perform 3-4 sets of the following exercises for 40s
1. 5 Cone Drill: Lateral M Sprint *Alternate Sides *Stay Low
2. TRX One Arm Row (20s each arm) *Keep Hips Stable *Squeeze
3. Prisoner Split Squats Jumps (20s each leg) (Split Squats with Leg Elevated in Video)
4. Dips *Shoulders Back & Down *Hold at top as needed when tired
5. Reverse Hyper Extension (Gymnastic Horse or High Stack of Matts)*Can use Swiss Ball *For those that are stronger you can have them pair up and provide manual resistance for 20s each
6. Battle Ropes: Backwards Lunges with 1 Arm Single Wave (20s each side) *Opp arm and leg
7. Sandbag/Plate/MB Run *Run Around Court
Cool down & stretch (5-10 minutes)
Try Burlingame Weight Loss Boot Camp: $1 for 1 Week Trial
Your friend & coach,
Brien
P.S. If you are ready to begin a specific exercise, nutrition & lifestyle program that produces RESULTS the RESET Program is for you. The program ends August 31st. I hope you read this email in time to try it out: RESET Program
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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
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Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com
650-654-4604
Burlingame Fitness Center
