10/21 San Carlos Boot Camp- Fat Loss Challenge Day – 500 + Bomber Workout!
Warm up (5-10 minutes)
1. Squats: 10
2. Spiderman Push-Ups: 3 each side
3. Prisoner Split Squats: 5 each leg
4. Prisoner Good Mornings: 10
5. Plank with DB/Plate Kickbacks: 5 each side
As a Group: (5 Rounds)
¼ Mile Walk/Jog/Run (Approx 3-4 Laps) *Carry MB/SB/Plate if tolerated *Repeat 5x
1. 20 Wall Ball *Get Low and Throw Ball As High and as Hard As Possible Into Wall *Explode Up *Use Heavy Ball
2. 10 Spiderman Push-Ups (5 each side) *Bring elbow to knee while lowering into push-up *Alt Sides
3. 20 Prisoner Split Squats (10 each leg)
4. 20 TRX Rows
5. 10 Plate/DB/SB Straight Leg Deadlifts *Hips Back *Keep Flat Back
6. 20 Plank with DB/Plate Kickbacks (10 each side) *Wide Feet On Elbows *Light Weight *Stay Locked
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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Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
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
