Burlingame Weight Loss Workout 10/17/11- Total Body Calorie Burning Workout
Preparation: Perform the following exercises with good form:
1. Kickboxer Back Lunges with Front Kicks (20s Each Side) *Hands Protecting Face *Avoid Hyperextending Knees
2. Squats: 10
3. Squat Jumps: 10 *Start & End with Arms Overhead *Step Down *Explode Up
4. Push-Ups (5-10)àCross Over Mountain Climbers (5 Reach Side)
5. Jumping Jacks: 15
Workout of the Day: Perform 3-4 sets of the following exercises for 40s:
1. Deck Squats *Use Matt as Needed To Assist with Movement *Use Arms to Assist with Movement *Explode Up
2. TRX One Arm Row with Rotation (20s Each)
3. Kickboxer Back Lunges with Front Kicks (20s Each Side) *Hands Protecting Face *Avoid Hyperextending Knees
4. Swiss Ball Leg Curls (20s)àBridges (20s)
5. Push-Ups (20s)àCross Over Mountain Climbers (20s)
6. Matt Jumps *Visualize The Bench is Higher *Start & End with Arms Overhead *Step Down *Explode Up *Can do Jump Squats at SSF
7. Jump Rope- Double Unders if Possible *Can Use Speed Ladder for Jumps at SSF
Finish with Group Liners. 4-5 Cones *3-5 Reps
Cool down & stretch (5-10 minutes)
South City Boot Camp Grand Opening Promotion: 21 Day Rapid Fat Loss Program at 4 Locations on the Peninsula
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
