San Carlos Boot Camp 12/9/11- Complete Strength, Cardio & Core Workout
Dynamic Warm-up (10 min)
Preparation (5 min)
- Backwards Lunge with Straight Leg Raise (5 each leg)
- Push-Ups with Hand Walk (5 each way)
- Squats with Side Leg Raise (5 each leg)
- Modified Superman (10) *bring elbows to back pockets
- Bridge with Leg Raise (5 each leg) *Keep hips up & level
- Crunch with Hip Opener (10)
- Side Arm Push-Up (5 each arm)
Perform the following exercises for 50 reps each: 400 reps total + 1 mile
You can perform all the reps at one time or mix up the exercises.
1. Backwards Lunge with Straight Leg Raise (25 each leg) *Keep arms up
2. Push-Ups with Hand Walk (50) *Whatever direction the walk, lead with that hand
3. Squats with Side Leg Raise (25 each leg) *Can add weight to make harder
4. Modified Superman (50) *Bring elbows to back pockets
5. Bridge with Leg Raise (25 each leg) *Keep hips up & level *Can add MB Under Foot To Make Harder
6. Crunch with Hip Opener (50)
7. Side Arm Push-Up (25 each arm) *Full ROM
8. Plate/SB/DB Bent Over Row (50) (Jumping Reverse Pull-Up in video)
9. Walk/Jog/Sprint (10 Laps) *Can break up laps
Cool Down- Stretch
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
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