San Carlos Boot Camp 11/28/11-Burn Off Your Thanksgiving Dinner

Preparation:

1. Squats: 15
2. Prisoner Split Squats: 5
3. Prone Triceps Ext: 10
4. Reverse Wood Chops: 10 each side
5. Wood Chop: 10

Workout: Perform the exercises (as fast as possible with good form) below in circuit for 40s for 3 sets:

1.     Plate/SB Squats *Lead from hips

2.     TRX Wide Rows

3.     Prisoner Split Squats (20s each side) *3B’s

4.     MB Slams

5.     Band Reverse Wood Chops (20s each side) *Weight Shift with movement *Move from core

6.     Triceps Ext. *Just drop elbows towards ground on this exercise * Not a press for the chest *Barely put finger on the bleacher- easier on the wrist

7.     Rope: Kneeling Position Underhand Alternating Wave (20s for speed)

*After each exercise above perform the following cardio movement for 30s  (no need to write these on the board-just yell out so that the group all does the same cardio movement)

1. Jumping Jacks
2. Mountain Climbers *Knees barely off the ground
3. Front-Back Jumping Jacks
4. High Knee Runs
5. In-In-Out-Out Footwork Drill (15 s leading with each foot)
6. Forward-Forward-Back-Back Footwork Drill (15 s leading with each foot)
7. Butt Kicks

For the first exercise everyone will do jumping jacks as the cardio exercise. For the second exercise everyone will do mountain climbers as the cardio exercise, etc.

Cool down & stretch (5-10 minutes)

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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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Brien Shamp BS CSCS CMT CHEK NLC II

Personal Trainer, Nutrition and Lifestyle Coach

www.BrienShamp.com
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650-654-4604