San Carlos Boot Camp 12/12/11- Burn Over 500 Calories with this Fat Blasting Workout
Preparation:
1. Squats-10
2. Monster Walk: Fwd & Back- 5 Each Fwd & Back
3. Push-Ups: 5-10
4. High Pull: 10
5. Cross-Over Lunges: 5 each side
6. Mirror Drill Warm-Up: 1 min *You are the leader and the group is in front and back of you so they can mirror you
WOD: Perform the following exercises in a circuit for 50s each for 3-4 rounds
- 4 Cone Mirror Running Drill *Mirror Partner in Front (25s each person as the leader) *Each person is in their own square with cones
- Plate/DB Clean High Pull *Lead movement with elbows *Bring Hands to Chest *Keep Lock-Chest Up and Shoulders Back & Down *Can stand on bleachers to increase ROM
- TRX Squat Row-Curl- Raise *Relax shoulders *Keep Lock-Chest Up and Shoulders Back & Down
- Alternating Cross-Over Lunges *Keep Knee in Line with Second Toe *Keeps Hips Straight-they tend to drop on this one *3 B’s *Be careful with this one
- Swiss Ball Push Up *Keep Lock-Chest Up and Shoulders Back & Down *Feet on Ball *Progress to 1 Foot
- Stationary Monster Walk-Fwd & Back with Band *Step Forward Right Foot -1:00à Step Forward Left Foot -11:00à Step Back Right Foot 5:00àStep Back Left Foot – 7:00 *Stay Low *Visualize a clock
- Battle Ropes: Standing Overhand Alternating Wave with Lateral Shuffle (25s) *Rest for other 25s
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
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