Redwood City Personal Trainer Workout 5/11/12- Strength 8 Fat Loss Circuit
Warm-Up & Preparation (15 minutes) *Go over WOD Exercises below Here
1. Squats: 10
2. One Leg Squats: 5 Each
3. Jumping Jacks: 10
4. Lateral Hop: 5 Each
5. Close Grip Push-Ups: 5-10
Jog: 5 Min
WOD: Perform the following exercises as fast as possible for 30 minutes. Count number of rounds.
Strength 8- The goal of this workout is to test your strength. Load the weight as much as you can tolerate for 8 reps with good form.
1. Plate Floor Press-8 *Lock shoulders back & down *Add the weight and make it tough for 8-partner can add manual resistance as needed *Elbows In
2. SB Zercher (Front) Squat *Hold as much weight as possible for 8 reps with good form *Get as low as possible
3. TRX Low Wide Rows-8 *Make it tough
4. Lateral Hop- 8 each side *Stick the landing on each one *Perform on Mat to increase difficulty- however also easier on joints
5. Glider Jack Knife/Pike-8 *Stay Tight *Can add push-ups for advanced
6. One Leg Box Squat-8 each*Get as low as possible with box *Touch butt & go
7. Battle Rope Single Leg Jumping Jacks-8 Each Side *Get low into squat *Like a jumping jack with 1 leg
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
650-654-4604
