Redwood City Boot Camp 1/4/12- Total Body 2012 Fat Loss Workout
Preparation (15 min)- Perform dynamic warm-up and exercises below to prepare for movement:
1. Squats: 10
2. Prisoner Split Squat: 5 each side
3. Standing Figure 8’s: 5
4. Push-Ups: 5-10
5. Prone Reverse Back Ext: 10 *Lift thighs off ground as high as possible without pain in back *AKA Prone Hip Ext & Reverse Hypers
6. Supine Bridge: 15
7. Jumping Jacks: 20
8. Lateral Shuffle/Burpee Combo: 2 each way
Perform the following exercises in a circuit for 50s each:
1. Plate Floor Press *Lock shoulders back & down *Elbows In
2. Lateral Shuffle/Burpee Combo *Shuffle to Rightà Burpee (no push-up)à Shuffle to Left (Burpee) *Lock shoulders back & down *Core tight *Keep athletic position – staying low
3. Plate/DB/MB Standing Figure 8’s *Lock shoulders back & down *Core tight *Relax Shoulders
4. TRX Rows with Bridge *Get Low *Hips Up *Lock shoulders back & down *Core tight
5. Prisoner Split Squats (25s each side) *Load as needed with plate or MB *Lock shoulders back & down *3 B’s *Head Back
6. Swiss Ball/Gymnastics Horse Reverse Back Ext: *Can also do with elevated mats/steps or on floor
7. Matt/Step Dynamic Side Step *Step right to left keeping center of body over matt or step *Keep athletic position – staying low
Cool down & stretch (5-10 minutes)
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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
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