Redwood City Boot Camp 3/19/12- Lower Body Fat Blaster
Dynamic Warm-Up with Exercise Review: 10-15 min
Preparation:
1. Squats: 20
2. Single Leg Squats: 5 each leg
3. Boxing Combinations: 2 min *Review a few combinations here. Jab, hook, uppercuts *Use core and pivot
4. Burpees: 3
5. Monster Walk-Fwd & Back: 20s
6. Plank with Triceps Kickbacks: 10s each side
Perform the following exercises in a circuit for 40 each for 3-4 rounds:
1. Bench/Matt Single Leg Squat (20s each leg) *Bend from Hip *Sit as low as possible into matt/bench
2. Band Monster Walk (AKA Grouchos)-Fwd & Back (20 s each way)*stay Low *Keep Hips Forward –try not to rotate
3. Boxing *Use core & review a couple simple combinations in warm-up
4. Plank with Triceps Kickbacks (20s each side) *Use light plate or hold db *Wide Feet
5. Burpee Pull-Ups/Push-up or TRX Rows- Push-Up (either one and one or 5 rows followed by 5 push-ups)
6. Jump Rope with High Knees *Toes up- land on ball of foot- heels relaxed
7. Battle Ropes-Underhand Alt. Wave with Laddering (Laddering is moving forwards & backwards while doing the wave) (Only 20s) *P90X Whacky Jacks for 20s while in recovery:
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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Personal Trainer, Nutrition and Lifestyle Coach
