Theme: Tough Mudder Training Challenge I (This workout will last the entire hour for most people. You can modify the number of reps and the exercises if needed if you are a beginner or have limitations.)
Warm-up (10-15 minutes) *Incorporate exercises below
Perform the following 15 Exercises as fast as possible with good form for 30 minutes. Do as many rounds as possible.
1) Walk/Jog/Sprint: 5 Min *Jog in or outside
2) Push-Up w/ 1 Arm Rotation: 10 Each Side*Wide Feet *Thumb towards midline
3) Prisoner Split Squats Jumps: 15 Each Side *Do one side at a time
4) Band Pull-Throughs (Bent Knees): *Similar to KB Swing *Sit Back & Extend Through Hips *Only Partial Squat *Hook Band to Something Low *Can also do with plate or db
5) Plate Bent Over Rows: 15
6) Plate Front Squats: 15 *Can also do without weight
7) Dips: 15 *Shoulders Back
8) Side Lunge with Touch to Floor: 10 Each Side*Keep Chest Up *Alt. Sides
9) MB Forward Lunge & Twist: 10 Each Side *Do one side at a time
10) Wall Ball: 20 *Push ball into wall after squat
11) Glider Mtn. Climber: 20 Each Side
12) Pull-Ups: 15
13) Side Plank: 30s Each Side
14) Battle Ropes: Standing Big Circles: 20 *External Rotation *Head Back *Shoulders Relaxed
15) Sit-Ups: 20 *Elbows to Knees
Cool down & stretch (5-10 minutes)
NEW Burlingame Fit Boot Camp: $1 for 1 Week Trial
In Health, Fitness & Vitality,
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.SFBayAreaBootCamp.com
www.MenloFit.com
650-654-4604
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