Redwood City Personal Training Boot Camp 4/2/12- Is Your Body Balanced? Let’s Find Out.
Dynamic Warm-Up with Exercise Review: 10-15 min
Preparation: Perform the following exercises:
1. Forward Lunges-10
2. Squats-10 *Feet Together
3. Single Leg Squat-10
4. Side Lying One Arm Push-Ups: 5 each side
5. High Knee Run Drill & Down-Ups-20s
6. Finish with Jog-3 min
WOD: Perform the following exercises for 40s each for 3-4 rounds in circuit:
1. 
Single Leg Matt/Bench Squat (20s Each Side) *Lead with hips *Touch butt and explode up *Get lower for advanced
2. MB Partner Lunge (20s Each Side) *MB Handoff w/ Lunge
3. Side Lying One Arm Push-Ups (20s Each Side)
4. One Arm Pull-Ups (Neutral Grip) or TRX One Arm Row *Opp. Hand on Hip. *Keep Hips Square
5. High Knee Run Drill & Down-Ups (Touch ground with chest-not a plank) *Perform high knee/toe ups and then hit the ground upon a leaders call-come up fast and repeat. Switch leader each round.
6. Battle Ropes: Single Arm Overhand Grip Wave on 1 Foot (20s Each Side) *Opp. Arm – Opp Leg
7. Sandbag Shoulder Sprint (can use medicine ball or plate) *Switch SB to other shoulder at halfway point
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
