Redwood City Personal Training Boot Camp 4/11/12- Upper Body/Speed/Agility/Core Workout

1. March: 2x

2. Skip: 4x

3. High Knee Run: 4x

4. Lateral Step: 2x Each *Athletic position-lateral step to right and focus on pushing off with left foot. Repeat for other direction.

5. Lateral Shuffle: 2x Each

3 Cone Rxn Drill: 20s x 5  *Make a triangle with 3 cones. Break up group into 3 each. 1 starts in the center. Coach calls out color of cone and camper goes to that cone ASAP. You can also call down-ups as you wish. Keep other campers moving with their feet. They can also do an easy walk/ jog but keep them close.

Strength Program: 40s circuit : 4  sets

1.     Plate/SB Bent Over Rows (2 sec hold-Squeeze Shoulder Blades) *Core Tight *Butt Out

2.     TRX Biceps Curls & TRX Triceps Extensions (20s Each)  *Keep Elbows In *Hold and Squeeze at Bottom of Movement for 1-2s

3.     Swiss Ball Push Ups *Hands on Ball

4.    DB/Band Seated Bent Over Rev Fly (2 sec hold-Squeeze Shoulder Blades)

5.     Battle Rope: Jumping Jacks (20s only)

6.     Glider Roll Out *Move From Hip

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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