San Carlos Personal Trainer Workout 5/25/12- Memorial Day Workout 12×12 Fat Loss Challenge

San Carlos Personal Trainer Workout 5/25/12-  Memorial Day Workout 12×12 Fat Loss Challenge

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 12 exercises for 1 rep, then 2 reps, then 3 reps, to reach all the way to 12 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 (Front or Back)

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

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

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

12. 1 Speed Ladder-Run Through *One foot at a time

(If Time Permits) As a Group: Finish with Wind Sprints. 20 seconds of work followed by 10 seconds rest for 4 minutes (8 sets) *X -Bike at RWC

(If a larger group you can break them up into two groups and do 15 s sprint with 15 s rest (6-8 sets)

20 sec Wind Sprints 10 sec Rest X8

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.

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