Redwood City Gym Workout 3/30/12– Total Body Workout To Burn Belly Fat and Lose Weight Fast
Warm-Up & Preparation (15 minutes) *Go over WOD Exercises below Here
Workout of the Day: Perform the exercises below for 30 minutes. See how many rounds you can complete.
- Battle Ropes-Egg Beater (20) *Rotate Externally *Elbows In
- MB Figure 8’s (10 Each Leg) *Seated with knees bent and good postureà elevate legs and bring MB through legs in 8 pattern
- SB Bent Over Rows/Modified Burpee (10) *25-45 lbs *Stay down the whole time- Rowà PlankàRowàPlank *Keep chest up and core tight
- Ladder Drills: Icky Shuffle (Forward) (2 Total) *Long Ladders *Lead in with different foot each time *Relax Heels
- Pull-Up Hold with Lower Ab Curl (10) or Swiss Ball Curl (10) at Menlo
- MB Push-Up -Alternate Right to Left (MB Stays in Place) (10 Total (5 Each Side)) *Increase plyometric activity if tolerated so go faster. Control as needed.
- Standing MB/SB Vertical Wood Chops (10) *Flex stomach
- Low Walking Lunges (10 Each) *The goal is to stay as low as possible throughout lunge movement- imagine a low ceiling *This lunge is extremely challenging
- Standing MB/SB Vertical Reverse Wood Chops (10) *Flex stomach
- Jog/Sprint: 3 Laps or 2 min on X-Bike
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
ww.10 DayDetox.com
650-654-4604
