6/3 Challenge Workout of the Day (FBBC 10/15/2010): Squats, Jack Knife, TRX Rows, Burpees, Push-Ups, Lunges, Crunches, MB Slams
Preparation:
Push-Ups: 5
Bridges: 10
Crunches: 15
Jumping Jacks: 10
Burpees (no push-up): 5
Prisoner Forward-Back Lunges: 5 each side
Wood Chops (High to Low): 10
Pre-Workout:
Obstacle Course Jog/Walk: 5 min
Workout: Perform the exercises below 3-4x as fast as possible with good form.
1. DB/Plate Skull Crushers with Bridge with Ball: 10 *Head on Ball
2. TRX Wide Rows: 15
3. Prisoner Forward-Back Lunges: 10 each side
4. Swissball Jack Knife-Push-Up:10 (shows push up with hands on ball in video-ignore) *Just to Jack Knife for those that need to modify
5. Jump Rope: 50
6. MB Slams: 10 *Whole Body Chop into Ground
7. Burpees (no push-up):15
8. Crunches with Bosu/Disc:15
Cool down & stretch (5-10 minutes)
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In Health, Fitness & Vitality,
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
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650-654-4604
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