5/27 Fat Loss Challenge Day – Total Body Workout: 650 REPS + 1 Mile Run: Squats, Mile Run, Mountain Climbers, Rows, Burpees, Russian Twists
Theme: Challenge (This workout will last the entire hour for most people. You can modify the number of reps and the exercises if needed if you are a beginner have limitations.)
Warm-Up (5-10 minutes REALLY WELL)
Campers partner up with someone of about their same fitness level. Each person must complete the given number of reps before moving on to the next exercise. Campers can rest when needed, but their overall goal is to finish this workout in their best time possible as a team!
1.¼ mile run * 2 laps
2.100 squats
3.100 mountain climbers (50 on each side)
4. ¼ mile run * 2 laps
5.100 crunches with legs straight up in the air (flexed feet)
6.50 inverted rows *Use TRX or Bar at Gymnastics Facility
7. ¼ mile run * 2 laps
8. 100 walking lunges (50 on each side)
9. 50 floppee burpees *Touch the ground with chest *Not a push-up but a get up
10. ¼ mile run * 2 laps
10. 50 reverse hyperextensions *Use gymnastics horse (at gymnastics facility) or a high matt
11.100 mb seated russian twists (50 on each side) *extend arms to make harder *Sit tall
Cool down & stretch (5-10 minutes)
NEW Burlingame Fit Boot Camp: 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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