Redwood City Personal Training Boot Camp 4/30/12- Body Weight Exercises for Weight Loss & Partner Fun
Dynamic Warm-Up with Exercise Review: 10-15 min
Preparation:
Squats: 10 Jump Squats: 5 Push-Ups: 5-10 Sit-Ups: 10 Forward Lunges: 10 Jog-Shuffle-Backpedal-Shuffle: 3-5 Min
Partner Training: There are 7 stations. Pair up in those 7 stations to perform the ladder exercises. Allow 15 seconds rest BETWEEN EACH TIMED INTERVAL. Example: 50 sec jump squat, 15 sec rest, 40 sec jump squat, 15 sec rest, 30 sec jump squat, 15 sec rest and so on. Perform all 4 sets before moving on to next exercise. Also allow 30-60s rest between each different exercise (ex. switching from jump squats to push-ups.)
1. Partner MB Jump Squats –One Camper Holds a MB while jumping and the other attempts to block the ball as in volleyball. Ball will switch to other camper at halfway point. Campers will perform this exercise for the designated period of time:
50 sec Jump squats 40 sec Jump squats 30 sec Jump squats 20 sec Jump Squats
2. Partner Push-ups- Partners face each other, perform simultaneous push-ups, and partners will clap opposite hands together at the top. (rep #1: right hand to right hand, rep #2: left hand to left hand- creating a criss-cross pattern.)
50 sec Push-ups 40 sec Push-ups 30 sec Push-ups 20 sec Push-ups
3. Partner Sit ups-Partners face each other, interlock feet, and perform full sit-ups, clapping their hands at the top.
50 sec Sit ups 4 sec Sit ups 30 sec Sit ups 20 sec Sit ups
4. Partner MB Lunges-Partners face each other and line up right shoulder to right shoulder. Both perform forward lunge with right foot handing ball off each time. At half way point, switch sides.
50 sec Lunges 40 sec Lunges 30 sec Lunges 20 sec Lunges
5. Partner Rows-Partners face each other with elastic bands interconnected with each other. Pull the band and inhale at the same time.
50 sec Rows 40 sec Rows 30 sec Rows 20 sec Rows
6. Partner T-Drill Run – Partners face each other and perform a t-drill.
50 sec Run 40sec Run 30 sec Run 20s sec Run
7. Partner SB/MB/Plate Kneeling Trunk Rotation – Partners are back to back and hand off either plate or MB to other. Switch direction half way
50 sec Rotations 40 sec Rotations 30 sec Rotations 20 sec Rotations
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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Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
