San Carlos Boot Camp 12/23/11: The 12Days ofChristmas BootCamp Workout
This workout is F-U-N and will take most if not ALL of class time. Even if you don’t celebrate Christmas, this is a great workout!
You may need to remove the one mile run at the end (it’s only appropriate for more advanced campers after that workout)
Preparation (15 min)- Perform dynamic warm-up and exercise below to prepare for movement.
This boot camp workout goes just like the song. Campers will perform:
- 1 Bear crawl, then…..
- 2 Inchworms, 1 Bear crawl, then….
- 3 Rows per side, 2 Inchworms, 1 Bear crawl, then….
- 4 Russian Twists, 3 Rows, 2 Inchworms, 1 BC, then…
- Keep going in this format until….
- 12 weighted squats, 11, suicide push-ups,…..1 bear crawl!
The 12Days ofChristmas BootCamp WorkoutExercises:
1. Bear Crawl (about 30-40 feet and back) *Opp. Arm & Leg
2. Inchworms (with push-ups):
3. Plate One Arm Rows (3 on each side) or Pull-Ups (3)
4. MB Seated Russian Twists (4 per side) *Arms Straight
5. Floppy Burpees *Touch the ground with chest
6. Double Under Jump Rope (or 18 single jump ropes)
7. MB Pullover Sit-ups *Arms straight
8. Dips *Keep shoulders back & down
9. Bench Jumps (or 9 step-ups per side as a mod) *Start and end with arms overhead
10. Walking Lunges (10 per side- optional with weight)
11. Plank Up Down (AKA Suicide Push-ups) (11 total, not per side)
12. Plate/MB Squat Jumps (weight is optional) *Hold Plate or Ball At Chest
Finish with Walk/Jog/Sprint at end if time
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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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
