San Carlos Boot Camp 12/2/11- Burn Over 500 Calories With This Total Body Challenge Workout
Warm-up (10 minutes)
Core Work: Perform the following exercise for 2 sets (8 Min)
1. Lower Abdominal Horizontal Scissors (20) *3 B’s *Count as a group every rep: 1-2-3à1 1-2-3à2 1-2-3à3 *Counting brings more energy to the group with this one
2. One Leg Bridge (30s each side) *Hips up *Extend leg *Toes Up
3. Side Lying Groin (30s each side) *Stay tight
4. Body Rock Side Crunch (30s each side) *Lying supine bring left knee to left elbow with crunch-switch sides after 30s *Opposite hand on the ground helps the movement *Bend knees to make easier *Can also just bring knees to elbow
*Review strength work below
Workout of the Day: Perform the exercises below for 25-30 minutes. Run to each station. See how many rounds you can complete.
- Battle Ropes-Egg Beaters with Squat (20) *Rotate Externally *Do Egg Beater with Each Squat
- DB/Plate/Sandbag Bent Over Rows (10) *25-45 lbs *Squeeze *Flat Back
- DB/MB/SB/Plate Single Leg Deadlift (10 each leg) *Move from hip *Straight Leg
- Ladder Drills: In-In-Out-Out (Forward) (2) *Long Ladders *Lead in with different foot each time
- Single Leg Matt Squat (10 each leg) *Move from hip *Get as low as form allows
- MB Push-Up (10 Total -5 Each Side) *Alternate Right to Left *MB Stays in Place
- Body Rock Star Crunch (15) *Legs straight *Open Legs with Crunch *Reach as high as possible
- Modified Superpepes (15) *Start with arms extended and bring elbows to back pockets *Lift hands, chest and thighs off ground *Lock Shoulders Back & Down
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
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Subscribe to my YouTube videos – new videos added daily!!!
**************************************************************************
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.
**************************************************************************
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
www.21DayDetox.com
650-654-4604
