Redwood City Personal Trainer Workout 11/23/12- Post Thanksgiving Crazy-8 Body Weight Fat Loss Circuit

Redwood City Personal Trainer Workout 11/23/12-   Post Thanksgiving Crazy-8 Body Weight Fat Loss Circuit

Warm-Up & Preparation (15 minutes) *Go over WOD Exercises below Here

1.    Jumping Jacks: 10 *Straight arms & legs

2.    Spiderman Pushups or regular pushups: 3 each side or 6

3.    Walking Lunges: 10 steps total

4.    Cross Over Mountain Climbers – 10 reps total

5.    Prisoner Bodyweight Squats – 10 reps *Get low

6.    Burpees with One Arm Rotation- 4 reps total (2 on each side) *No Push-Up *Perform One Arm Rotation with Feet Wide *Keep Hips Stable

7.    High Knees: 10 total. *With Arm swing

WOD: Perform the following exercises as fast as possible for 30 minutes. Count number of rounds.

Crazy-8 Bodyweight Circuit:

1.    Jumping Jacks: 50 -Done as fast as possible, but make sure you do full jumping jacks.

2.    Spiderman Pushups or regular pushups: 10 each side or 20 total  http://www.youtube.com/watch?v=TPJSCntC77U

3.    Prisoner Walking Lunges: 30 steps total (15 each)

4.    Cross Over Mountain Climbers – 20 reps total *Bring Right Knee Towards Left Elbow and Left Knee Towards Right Elbow *Move from core

5.    Prisoner Bodyweight Squats – 20 reps  *Get to 90 degrees or lower – sit into a bench as needed

6.    Fat Man Rows-15 *Hips up

7. Burpees with One Arm Rotation- 10 reps total (5 on each side) *No Push-Up *Perform One Arm Rotation with Feet Wide *Keep Hips Stable

8.    High Knee Run: 50 total (25 on each side). *With Arm swing *Toes Up

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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