FBBC Fat Loss Challenge Day’ Total Body Workout 3/4: Run, Burpees, Squats, Run, Battle RopesPreparation:1. Squats: 10
2. Squat Jumps: 5 *Start and end with arm over head *If knee pain just go onto toes
3. Burpeess with Push-Up: 3 *Avoid Push-Up for those with pain in shoulders/neck or posture issues
4. Sit Up Ab Cross-High Five: 5 Each Side
5. Cobra: 10 *Thumbs externally rotated *Squeeze shoulder blades
6. Walk/Jog/Sprint: 2 Laps *Mix in lateral movements
Perform the following exercises with a partner for 3 rounds as fast as possible with good form. You can mix up the order as needed/desired as you choose.
1. In Out Burpees with Push-Up: 15 *Avoid Push-Up for those with pain in shoulders/neck or posture issues
2. Battle Rope Pull & Rotate with Partner Resistance: 15 each arm *Partner Provides Resistance
3. Walk/Jog/Sprint: 2 Laps
4. Box/Matt Jump: 10 *Modify with Step Ups *Start and end with arm over head
5. Partner Sit Up Ab Cross-High Five:15 Each*Right Hand Left Hand
6. 5-yard Lateral Cone Touch: 15 Total Cone Touches *Stay Low (Used Rings in Video)
7. Back Extension with Ball: 15 *Thumbs externally rotated *Squeeze shoulder blades
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.
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.
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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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