Burlingame Personal Training? Try this 5/6 Fat Loss Challenge Day – Total Body Workout: Push-Ups, Squats, Jump Rope, Lunges, Planks
Preparation:
1. Multi-Directional 5 Way Lunges- (2x each leg) (Step towards the clock: RT Foot: 12-2-3-4-6 & LT Foot: 12-10-9-8-6)
2. Side to Side Squats-5 Each Side (Used beam in video)
3. Push-Ups: 5
4. Plank Up-Downs-3 Each Side
5. Supine Lower Ab Curl: 10
6. Prone Hip Ext: 10
7. Jumps: 20 (educate them about jumping on ball of foot, barely lift heel) *Modify with jogging in place as needed
WOD: Perform the following exercises as fast as possible for 25 minutes. Count number of rounds.
You can mix up the order as needed/desired as you choose.
1. Walk/Jog/Sprint: 2 Laps
2. Multi-Directional 5 Way Lunges-3 Cycles (15 reps each leg) (Step towards the clock: RT Foot: 12-2-3-4-6 & LT Foot: 12-10-9-8-6)
3. Battle Ropes Pull & Rotate-2x *Wrap rope around partner and they are the anchor. You will move towards the anchor.
4. Plank Up-Downs-10 Each Side
5. Side to Side Squats-15 Each Side *Go under pole
6. Mat One Arm Push-Ups- 6 Each Arm
7. Jump Rope: 50 jumps
8. Pull-Up Hang -Lower Ab Curl: 10
9. Reverse Hyperextension: 10
How many rounds did you do?
Cool down & stretch (5-10 minutes)
Please post your time of the workout in the comment section below so we can see how you did.
NEW Burlingame Fit Boot Camp @ 10 am starting May 16th: 21 Day Rapid Fat Loss Grand Opening Promotion
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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