San Carlos Gym Boot Camp 12/14/12: 11 Days Till Christmas Holiday Fat Buster

San Carlos Gym Boot Camp 12/14/12: Holiday Fat Buster 11 Days Till Christmas

3 Phase Warm-Up: 

Phase 1:  Foundation Mobility Training (2 Min)  

Phases 2 & 3: Go Over & Perform WOD Exercises Below For 20s Each with 5 s Transition (Exercises like TRX Just Review)

Campers team up with a partner or small group and perform the following 11 exercises for 1 rep, then 2 reps, then 3 reps, to reach all the way to 11 reps each. Any order is fine. Campers can rest when needed, but their overall goal is to finish this workout in their best time possible. (Those that finish early can jog or bike)

1.    1 SB Squat (any position)

2.    1 Burpee *Stay tight

3.    1 Full Sit-up *Dig heels

4.    1 Reverse Lunge into a Front Kick – EACH Leg

5.    1 Prisoner Sumo Jump Squats

6.    1 TRX 1 Arm Row with Rotation – EACH arm *Squeeze *Band Row or DB One Arm Row for TRX option

7.    1 Box Jump – (modification – 1 Step-up EACH leg) *Start with arms overhead and end overhead

8.    1 Hindu Push-Up *Straight back into down dog

9.    1 Cross-over Mountain Climber – EACH leg

10. 1 One-legged Deadlift – EACH leg *Can use SB

11. 1 Deck Squat (modification – raise up surface with a matt)

Circle Time: Cool down & stretch (5 minutes)

If you can’t see the video above go to: Boot Camp BLOG

Please add your comments below on the workout.

Try San Carlos Gym Boot Camp for Only $29 for 3 Sessions: www.SFBAYBOOTCAMP.COM