8/19/11 Fat Loss Challenge Day Friday – Total Body Workout of the Day: Lateral Hops, Liners, Push-Ups, Split Squats, Bent Over Rows, Deadlifts
Preparation:
1. Lateral Hop: 5 Reps Each Side
2. Close Grip Push-Ups: 5 Reps
3. Split Squat: 5 Reps Each Side
4. Squats: 10
5. Elbow Plank-Lateral Plank Combo: 3 Each
6. Cobra: 5 Reps
Challenge Workout: Perform the following exercises for 4 rounds as fast or as challenging as possible with good form:
1. Ring Lateral Hop: 10 Reps Each Side *Work on power, not speed today
2. MB Close Grip Push-Up: 6 Reps *Make it tough *For the guys have a partner provide resistance to make them fatigue at 6 reps *Elbows in *Lock *Wide feet to make easier
3. Liners (AKA Suicides): 3x (5 cones) *Stay Low
4. Plate/MB Split Squat with Foot on Bench/Low Step: 8 Reps Each Side *No bench for beginners or those with pain *Keep Tuck
5. Plate Bent Over Rows: 6 Rows *Make it tough-use 25-45’s (Did Fat Man Rows in Video) *Butt Out *Flat Back
6. Plate Suitcase Deadlift: 6 Each Side *Make it tough-use 25-45’s *Stand on matt *Butt Out *Flat Back
7. Elbow Plank-Lateral Plank Combo: 5 Each
8. Ball Cobra: 10 Reps *Hold plate to make harder
Cool down & stretch (5-10 minutes)
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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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