Here it is, folks...the final week of session #23. One week away from Christmas. Are you ready? San Antonio's finest fat loss fit camp continues!
Week 3 - Day 1
“Happiness is not a goal; it is a by-product.” – Anna Eleanor Roosevelt
A) Warm up:
Lunge stretch - lateral band X walk - inchworms (60s at each)
B) Four Phase Training
Two minutes rest between Phases.
Phase One:
Slide Lunge with Overhead Press (60s each leg)
Push Up Variations (60s)
Plank (60s)
Side Plank (60s each side)
Phase Two:
Single Leg RDL (60s each leg)
High Stretch Tube Straight Arm Rows (60s)
Reverse Crunch (60s)
T-push ups (60s)
Burpees (60s)
Phase Three:
Single Leg Dead lift (60s each)
Dips (60s)
Reverse Plank (60s)
Reverse Lunge (60s each leg)
Phase Four:
Squat Jump - Squat - Squat and Hold (20s each - 3 circuits)
Week 3 - Day 2
“Don't be a spectator; don't let life pass you by.” – Lou Holtz
A – Dynamic Warm-up
B – Partner Jump Rope Runs & Burpees
C – "Evens"
20-18-16-14-12 of Each w/ 1 Spider Crawl and 1 Suicide Sprint Between Rounds
DB Thrusters
Low Row
Slide Mountain Climbers on a ball (per leg)
Renegade Row (per side)
Week 3 - Day 3
“Action speaks louder than words but not nearly as often.” – Mark Twain
A – Dynamic Warm-up and Hip Mobility
B – Breakin’ it down...bit by bit!
Round #1 – Chest x 2 sets
20 Push ups
30 Standing resistance band presses
30 Standing resistance band flies
10 Push ups
Round #2 – Legs x 2 sets
Squats: 24 reps
Alternating Lunges: 12 reps each leg
Alternating Lunge Jumps (jump up and switch legs in mid-air): 12 reps each leg
Squat Jumps: 24 reps
Round #3 – Backside x 2 sets
20 Bent over, straight arm pulls to your side
20 Renegade rows (per side)
30 Standing rows with stretch tube
30 Bent over rows with resistance band
Week 3 - Day 4
“Everyone starts from scratch but not everyone keeps on scratching.” – Anonymous
A – Dynamic Warm-up and Hip Mobility
B – My, oh my…AMRAP in 20 Minutes:
15 KB Swings
15 Jumping Med Ball Slams
15 Box Jumps
15 Side Plank Tube Rows (per side)
15 Yard Broad Jump Burpee
