4/11 Total Body Fat Loss Workout of the Day: Battle Ropes, Rows, Good Mornings, Squats, Pull-Ups,
Preparation: Perform the following exercises in a circuit:
Prisoner Forward Lunges: 5 each
Push-Up or Push Up Hold (alt leg if too easy): 30s
Prisoner Body Weight Squats: 15
Waiters Bow: 10
Group Jog: 2 Min
Workout of the Day (WOD): Perform the following exercises in a circuit and do many reps as possible (with good form) in one minute for 3 rounds (15s rest):
1. Neutral Grip Pull-ups
2. 5-10-5 Drill
3. Plate Good Mornings (30s each side) *Hinge from hips *Plate at Chest to Forehead
4. Ball Push-Ups or do Push-Up Hold *Feet on Ball *Keep 3 B’s *Use stick to check posture
5. Prisoner Forward Lunges *Hands behind head *Keep lengthened spine *Engage 3 B’s (especially posterior tilt) *Inhale-Forward Lunge *Add weight if tolerated
6. Battle Ropes: Laddering Underhand Grip One Arm Wave (30s each arm) *Keep lengthened spine *3B’s *Extend arms *Move Forwards & Back keeping rope going
7. Prisoner Body Weight Squats (Stand on Disc or Bosu if tolerated) *Hands behind head *Hinge from hips-knees should not go forward
If you can’t see the video above go to: SF Bay Area Fit Body Boot Camp BLOG
Please add your comments below on the workout.
NEW Burlingame Fit Body 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
Become a Fan of Brien Shamp’s Personal Training, Nutrition & Lifestyle Coaching on Facebook and SF Bay Area Fit Body Boot Camp on Facebook
Please write me a review on YELP for Brien Shamp’s Personal Training, Nutrition & Lifestyle Coaching or SF Bay Area Fit Body Boot Camp
