Millbrae Weight Loss Workout 9/26/11- Body Weight Exercises for Weight Loss & Partner Fun
Preparation: (5-10 minutes)
Squats: 10
Jump Squats: 5
Push-Ups: 5-10
Sit-Ups: 10
Forward Lunges: 10
Jog-Shuffle-Backpedal-Shuffle: 3-5 Min
Partner Training: There are 7 stations. Pair up in those 7 stations to perform the ladder exercises. Allow 15 seconds rest BETWEEN EACH TIMED INTERVAL. Example: 60 sec jump squat, 15 sec rest, 45 sec jump squat, 15 sec rest, 30 sec jump squat, 15 sec rest and so on. Also allow 1 minute rest between each different exercise (ex. switching from jump squats to push-ups.)
1. Partner MB Jump Squats –One Camper Holds a MB while jumping and the other attempts to block the ball as in volleyball. Ball will switch to other camper at halfway point. Campers will perform this exercise for the designated period of time:
60 sec Jump squats
45 sec Jump squats
30 sec Jump squats
2. Partner Push-ups- Partners face each other, perform simultaneous push-ups, and partners will clap opposite hands together at the top. (rep #1: right hand to right hand, rep #2: left hand to left hand- creating a criss-cross pattern.)
60 sec Push-ups
45 sec Push-ups
30 sec Push-ups
3. Partner Sit ups-Partners face each other, interlock feet, and perform full sit-ups, clapping their hands at the top.
60 sec Sit ups
45 sec Sit ups
30 sec Sit ups
4. Partner Lunges-Partners face each other and line up right shoulder to right shoulder. Both perform forward lunge with right foot handing ball off each time. At half way point, switch sides.
60 sec Lunges
45 sec Lunges
30 sec Lunges
5. Partner Rows-Partners face each other with elastic bands interconnected with each other. Pull the band and inhale at the same time.
60 sec Rows
45 sec Rows
30 sec Rows
6. Partner T-Drill Run – Partners face each other and perform a t-drill.
60 sec Run
45 sec Run
30 sec Run
7. Partner MB/Plate Kneeling Trunk Rotation – Partners are back to back and hand off either plate or MB to other. Switch direction half way
60 sec Rotations
45 sec Rotations
30 sec Rotations
Cool down & stretch (5-10 minutes)
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Your friend & coach,
Brien
P.S. If you are ready to begin a specific exercise, nutrition & lifestyle program that produces RESULTS the RESET Program is for you. The program ends August 31st. I hope you read this email in time to try it out: RESET Program
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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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