SF Bay Area Fit Body Boot Camp 12/17 Fat Loss Challenge Day – Total Body Workout
Warm-Up (5-10 min)
Challenge: Have each camper complete this circuit in the best time possible. You may have to modify distance for inexperienced runners. If part of the group finishes early, use the Go-To exercises such as plank.
- ¼ Mile Run (2 laps at SMGC)
- 5- 1 Leg Floppee Burpees (5 on each side- 10 total)
- ¼ Mile Run (2 laps at SMGC)
- 10-1 Leg Box Squats (10 on each side- 20 total)
- ¼ Mile Run (2 laps at SMGC)
- 10-1 TRX Arm Rows with Rotation (10 on each side- 20 total)
- ¼ Mile Run (2 laps at SMGC)
- 15 Backwards Sprinter Lunges (15 on each side- 30 total)
3 minutes Rest
Repeat Above
Perform the following exercises in a circuit as a Group: 2-3 sets for 1 minute
Vertical scissors
Bridges with Toes Up
Jack Knife Crunch (30s each side)
Superman Hold (arms to sides)
Fire Hydrants (30s each side)
Donkey Kicks (30s each side)
30-60 sec rest
Cool Down & Stretch (5-10 min)
Please post your time of the workout in the comment section below so we can see how you did.
Thank you.
Brien
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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