10/7/11 San Mateo Fitness Boot Camp- Fat Loss Strength 8 Challenge Day
Total Body Workout: Deadlifts, TRX Rows, Jack Knife, Matt Push, One Leg Squat, Battle Ropes
Preparation:
1. Squats: 10
2. One Leg Squats: 5 Each
3. Single Leg Deadlift: 5 Each
4. Jumping Jacks: 10
5. Mountain Climbers – 10 reps total
6. Close Grip Push-Ups: 5-10
7. Combo Crunch: 10 Each Side
8. Jog: 5 Min
WOD: Perform the following exercises as fast as possible for 30 minutes. Count number of rounds.
Strength 8- The goal of this workout is to test your strength. Load the weight as much as you can tolerate for 8 reps with good form.
1. Plate Floor Press-8 *Lock shoulders back & down *Add the weight and make it tough for 8 *Elbows In
2. Matt Low Push-8 Steps Each*Stay as low as possible – Butt down *Arms Straight-Elbows to ears *Like a truck push
3. TRX Low Wide Rows-8 *Make it tough
4. Plate/Band Single Leg Deadlift- 8 each *Plate in opp. arm as working leg *Stand on elevated surface to go lower *Butt Out
5. Swiss Ball Jack Knife/Pike-8 *Stay Tight *Can add push-ups for advanced
6. One Leg Box Squat-8 each*Get as low as possible with box *Touch butt & go
7. Battle Rope Single Leg Jumping Jacks-8 Each Side *Get low into squat *Like a jumping jack with 1 leg
8. Combo Crunch-8 Each Side *Touch foot with hands as you bend knee *Alt. Each Side *Keep Chin Tucked
Cool down & stretch (5-10 minutes)
Try San Mateo Fitness Boot Camp: $1 for 1 Week Trial
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.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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