10/14/11 San Carlos Boot Camp- Fat Loss Challenge Day – Total Body Workout: 650 REPS + 1 Mile
Preparation: Perform movements below for 5-10 reps
Campers partner up with someone of about their same fitness level. Each person must complete the given number of reps before moving on to the next exercise. Campers can rest when needed, but their overall goal is to finish this workout in their best time possible as a team!
1.¼ mile run * 3 laps (inside or outside)
2.100 squats *Get to 90 degrees- use a bench/ball/matt as a target as needed
3.100 mountain climbers (50 on each side) *Stay Low
4. ¼ mile run * 3 laps
5.100 crunches with legs straight up in the air (flexed feet) *Touch fingers to toes
6.50 inverted rows *Use TRX or Bar at Gymnastics Facility *Make it tough to do 10- they should have to rest after about 10 reps
7. ¼ mile run * 3 laps
8. 100 walking lunges (50 on each side)
9. 50 floppee burpees *Touch the ground with chest *Not a push-up but a get up
10. ¼ mile run * 3 laps
11. 50 reverse hyperextensions *Use gymnastics horse (at gymnastics facility), a ball or a high matt *When using ball put elbows on ground
12.100 mb seated russian twists (50 on each side) *extend arms to make harder *Sit tall
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
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