PM (40s x 3 Sets):
1. SB/KB/Plate Suitcase Squat (20s each side) *Goal is to keep shoulders level and to not side bend *Hinge from hip *Get low *Squeeze butt at top *2B’s
2. 4 Cone Mirror Running Drill *Mirror Partner (Take turns acting as the leader) *Each person is in their own square with cones *create a square of 4 cones for each camper
3. Glider Side Lunge Floor Touch (20s each side): *Campers only need one glider on lunging leg *Start with feet togetheràperform a slow, controlled movement to the side with right leg and go as low as possible with left glute, hinging from the hipsàbring feet together and repeat on opp. side after 20s*Keep knee in line with second toe *2B’s
4. TRX RowàCurl with Staggered Stance *First perform row and then do biceps curl *Slow & controlled movement *Relax shoulders *Keep Lock-Chest Up and Shoulders Back & Down *3B’s
5. Swiss Ball Push Up *Hands on ball – feet on mat or bench *Wide feet is easier *Push the ball in from the sides *Down slow & controlled *Keep Lock-Chest Up and Shoulders Back & Down *Progress to 1 foot as tolerated*Keep Elbows In *3B’s
6. Beam/Equalizer Over-Unders *Get over and then under
ARM (40s x 3 Sets):
1. Squat Thrust (Burpees without hitting ground) with Jacks *While in plank position, bring legs out & in, like a plank jack *Keep hips up *3 B’s
2. High Knees with Arms Extended *Try to hit hands *3B’s
3. Front to Back Jumping Jacks *Arms and legs to forward – back motion rather than typical side to side motion *Relax heels *3B’s
4. Lateral hops (20s each side) *Hop side to side on 1 foot *Relax Heels
5. Nordic Track *Straight arms and legs *Opp. arm & leg *3B’s
6. Cardio of choice
Circle Time: Cool down & stretch (5 minutes)
If you can’t see the video above go to: Boot Camp BLOG
Please add your comments below on the workout.
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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com www.Shamp’sBootCamps.com www.10 DayDetox.com www.21DayDetox.com
650-654-4604
