San Carlos Boot Camp 10/31/11-Halloween 500 + Challenge!
Preparation (15 min)- Perform dynamic warm-up and exercise below to prepare for movement.
Challenge: This workout will take the entire time to complete. Have the campers use the run time for their recovery period. Have campers rest as needed only. This workout is very challenging; be sure to modify to your camper’s fitness levels. If running is an issue, have them walk for a shorter distance.
You can alternate exercises in each station until reps are complete.
Station #1: 100 Reps
25 One-legged burpees (Left leg) *No push-up
25 Plate/DB/SB One Arm Rows (Left side)
25 Plate/DB/Sb One Arm Rows (Right side)
25 One-legged burpees (Right leg) *No push-up
¼ mile run
Station #2: 100 reps
50 Dive Bombers (Pg 21)
50 Bench Jumps (modify with squats with calf raise)
¼ mile run
Station #3: 100 Reps
25 Plank with Butt Kicks (Right Leg Butt Kick) Pg 54 *Feet Together
25 Plank with Butt Kicks (Leg Leg Butt Kick) Pg 54 *Feet Together
50 Bench Crunches or V-Ups (Pg 51)
¼ mile run
Station #4: 100 Reps
25 Back Lunges (Right Leg) *Can add weight
25 Back Lunges (Left Leg) *Can add weight
25 Battle Rope Double Waves
25 Battle Rope In & Out Waves
¼ mile run
Station #5: 100 Reps
25 TRX Biceps Curls
25 TRX Triceps Ext
25 Plate/MB/DB Standing Reverse Wood Chops (Right Side Rotation)
25 Plate/MB/DB Standing Reverse Wood Chops (Right Side Rotation)
¼ mile run – A very easy recovery jog/walk
Cool down & stretch (5-10 minutes)
Try Burlingame Boot Camp for One Week for Only $1: https://brienshamp.com/burlingame-fit-body-boot-camp/
Your friend & coach,
Brien
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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
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Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
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650-654-4604
