SF Bay Area Fit Body Boot Camp Workout of the Day 10/25/2010
Total Body Workout
Warm-Up: Perform the following exercises in a circuit:
Backwards Lunges:5
Power Jacks: 10
Zercher Squats:10
High Knees: 30s
Superman Plank: 30s
Push-Ups: 5-10
Station Set:
1 minute per station. Allow 30 seconds to move to from station to station) Allow 2-3 minutes rest at the completion of station #7, and then REPEAT each station again.
Station #1 – Battle Ropes: Backwards Lunge with Single Wave (30s)àWind Sprints (Use cone/markers to mark off a starting and ending point of a distance of 50 feet) (30s)
Station #2 – Alternating Spiderman Plank
Station # 3 – Alternating High Knees
Station #4 – Ball Jack Knife Push-ups
Station #5 – Power Jacks – Jumping Jacks with a Squat at the bottom
Station #6 –DB One Arm Rows (30s each side)
Station #7 – Zercher Plate/Sandbag Squats
If you can not see the video above go to: SF Bay Area Fit Body Boot Camp BLOG
Please add your comments below on the workout.
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In Fitness & Health,
Brien Shamp
SF Bay Area Fit Body Boot Camp
www.SFBayAreaBootCamp.com
650-654-4604
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