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Burlingame Boot Camp Total Body Workout 6/27-Try This Bodyweight Workout

Jul 08, 2011 53 Comments by

6/27 Burlingame Boot Camp Total Body Workout

(5/10/10 FBBC)

Preparation: Perform 2 sets of the following exercises

1.    BW Squats with Y- (10) *Should have been done in warm-up

  1. BW Squats with RT – LT Punches On Way Up (10)
  2. Three Way Lunges (2 each side)
  3. Push-Ups (5)
  4. Plank Crawl (3 each side)
  5. Liners Forward-Back (3 min) *Aerobic – Be able to hold a conversation *Save energy for real workout sprints

Workout of the Day: Perform the following exercises in a circuit for 3 sets for 1 minute. *Perform max reps in 60s.

  1. Battle Ropes: Overhand One Arm Wave with Kneel to Stand (30s each arm) *Two people can do it at the same time  *Rope pointed down to ground *Start in Kneeling Position and Stand While Doing Wave
  2. Three Way Lunges (Forward-Side-Back) *12-3-6 & 12-9-6 –Use clock to help people get the movement *Keep 3 B’s –move from core not leg
  3. MB Push Up (One Arm and Switch) *Shoulders down & back *Butt down *Go to knees if butt is up *Ball under shoulder
  4. TRX Squat + Y  Raise *Attach band to lower railing *Relax Shoulders *Hips Back *Arms Straight
  5. Plank Elbow Crawls *Use Big Mats and small mats as needed to create crawling space) *Goal opp. arm & leg *Stay low *Butt down *Keep plank-stomach off ground
  6. Boxers Squat with Punches (Squat  Right & Left and then RT-LT Punch) (Beam Over-Unders in Video) *Keep hands up protecting face-like a dodge right to left
  7. 3 Cone 5-10-5 Agility Drill: *Start on RT or LT of center cone-run forward 5 yards to cone 3àbackpedal 10 yards to cone 1àrun forwards through center cone again which is 5 yards. Repeat. *Stay Low  Cone 1à Center Cone 2à Cone 3

See Video Here of Past Workout: http://www.brienshamp.com/2010/05/sf-bay-area-fit-body-boot-camp-workout-of-the-day-w-personal-trainers-brien-shamp-mike-salemi-05102010/

Cool down & stretch (5-10 minutes)

If you can’t see the video above go to: SF Bay Area Fit Body Boot Camp BLOG

Please add your comments below on the workout.

NEW Burlingame Fit  Body Boot Camp @ 7:10 am: www.BurlingameFit.com

 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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