4/1/11 Fat Loss Challenge Day – Total Body Workout (Repeat of 08/20/2010)
Each Friday we will have a challenge workout for you to test your fitness against others in the class or on the web across the country.
Perform 3 rounds of the following exercises for time. Keep good form throughout exercises.
Round 1:
2 laps (approx 400m)
30 Box jumps OR 30 body weight squats
30 Walking runners lunges (30 per side) OR 30 step-ups (on each side)
30 Ball push-ups
30 Combo crunches (30 per side)
20 Pull-ups
30Â Burpees
Round 2:
2 laps
20 Box jumps OR 20 body weight squats
20 Walking runners lunges (20 per side) OR 20 step-ups (on each side)
20 Ball push-ups
20 Combo crunches (20 per side)
15 Pull-ups
20 Burpees
Round 3
2 laps
10 Box jumps OR 10 body weight squats
10 Walking runners lunges (10 per side) 10 step-ups (on each side)
10 push-ups
10 Combo Crunches (10 per side)
7 Pull-ups
10 Burpees
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.
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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
www.SFBayAreaBootCamp.com
www.MenloFit.com
650-654-4604
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