Burlingame Fitness Workout 4/25 Total Body Fat Loss Workout of the Day: Dips, Pull-Ups, Sprints,One Leg Squats, Lunge
Prepartion: Perform the following exercises as quick as possible with good form:
1. Forward Lunges-10
2. Squats-10 *Feet Together
3. Single Leg Squat-10 *sit back from hip, not knee *I know this will be hard-just sit back a little
4. Close Grip Push-Ups: 5
5. High Knee Run Drill & Down-Ups-30s
Finish with Full Court Jog- 3-5 min *can do liners @ 80% RPE 6-8 (Intensity)
WOD:Perform the following exercises for 1 min each for 3 rounds in circuit:
1. Pull-Ups *pull elbows to back pockets *Hold 1s
2. High Knee Run Drill & Down-Ups (touch ground with chest-not a plank) *perform 6 high knee/toe ups (3 each side and then hit the ground-come up fast and repeat)
3. Single Leg Bench Squat (used a mat in video to vary depth) (rt side 30s lt side 30s) *lead with hips
4. Sandbag/MB/Plate Sprint (can use medicine ball or plate) *work with a partner *One person runs and comes back and other person grabs load and does sprint
5. Dips on Beam *keep shoulders back & down-only do a mini dip so people do not engage upper traps
6. MB Partner Lunge (rt side 30sà side 30s)
If you can’t see the video above go to: Boot Camp Workout BLOG
Please add your comments below on the workout.
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In Health, Fitness & Vitality,
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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650-654-4604
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