San Carlos Personal Trainer Boot Camp 12/6/13: 7 Essential Body Weight Exercises for Fat Loss
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 60s work time, 5s rest, 4 total sets for Phase 2
Phase 2: Core (Perform the following movements for 60s in a circuit with a 5s transition for 2 Sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Plank *3B’s
2. Prone Cobra *Look straight ahead *Externally rotate shoulders so palms of hands are facing up *Squeeze shoulder blades *Hold for 1 min *2B’s
Phase 3: Primal Movements -Perform the following movements below for 5 reps (except #2 & 5) *Goal is blood flow, not max efforts
Perform the following 7 essential body weight fat loss exercises as fast as possible with good form for 35 minutes. Do as many rounds as possible. Campers partner up and challenge each other. Perform movements in whatever order works. Count number of rounds and tell the group out loud what number round you are on when complete with round.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Burpees-10 *3B’s *No push-up *Shoulders Back & Down
2. Pull-ups-10 *3B’s *3B’s *Shoulders Back & Down
3. Squats-10 *Hinge from hips *2B’s
4. Dive Bomber Push-Ups-10 http://www.youtube.com/watch?v=66-v0AaANHk *3B’s *Shoulders Back & Down
5. One Leg Mat/Box Squats-10 (each leg) *Hinge from hips *2B’s
6. Bear Crawl- (10 each arm & leg) *Opp. arm & leg *3B’s *Shoulders Back & Down
7. Prisoner Split Squats-10 (each leg) *Squeeze shoulder blades *3B’s
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 the 21 Day Rapid Fat Loss Program at San Carlos Personal Trainer Boot Camp for Only $39: www.ShampsBootCamps.com
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, Shamp’s Studio Boot Camps
**************************************************************************
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.
**************************************************************************
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
