Theme: San Carlos Boot Camp 500 Bomber Workout Challenge!
Dynamic Warm-Up- 10 Min
Preparation:
Perform approx. 5 reps of the exercises below.
Walk or Jog: 5 Min
As a Group: (5 Rounds) Have them perform the exercises at their own pace, rest as needed. Have them check in when they are complete and record their initials next to their time. Use as motivation for later classes.
1. 10 MB Wall Ball *Squat and Push MB Into Wall *Sit As Low Into Squat As Possible
2. 10 Pull-Ups
3. 10 V-Ups *Modify with bent Knees
4. 10 Deck squats *Modify with Squats and Use Mats to Make Easier
5. 10 MB Slams *Follow Through Into Ground *Use 4-8lb MB’s
6. 10 Power Jacks *Get Low
7. 10 Burpees with In-Out
8. 10 Jump Lunges (5 each leg)
9. 10 Spiderman Push-Ups (5 each side)
10. 10 Bench Crunch
Walk/Jog: 5 Min if Time
Cool Down & Stretch (5-10 minutes)
Try San Carlos Boot Camp: $1 for 1 Week Trial
In Health, Fitness & Vitality,
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.SFBayAreaBootCamp.com
www.MenloFit.com
650-654-4604
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