Warm-up prior to workout
BW Warm-Up (3 Sets Each) – Modify as needed:
1. Side Lunges: 6-8-10 Reps Each Side
2. Prone Triceps Ext: 6-8-10 Reps
3. Split Squats: 6-8-10 Reps Each Side
After Phase 3 Boot Campers immediately transition to WOD. They can get water at any time on their own.
WOD: Perform the following 8 Core~Cardio Exercises in a Circuit as a Group for 40s with 10s Rest for 4 Sets each.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 10s Transition Time after completing each Circuit*
*Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC
If attending the LIVE Session, connect your heart rate monitor to the CoreSync app > click on workouts at the bottom > Click on LIVE > select class time and we will be able to see your heart rate, workout intensity and calories expended.
1. Core Breathing in Quadruped w. Opp. Arm & Leg: https://www.youtube.com/watch?v=7ahpDg2TCPM&t=87s*Hands Under Shoulders, Knees Under Hips *Corkscrew Elbows In *Shoulders Back & Down *Avoid Movement in Spine *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
2. Hand Side Plank (20s Hold Each Side): *Stack Hips & Shoulders *Hands Underneath Shoulder *Squeeze Shoulders Back & Down *Modify as needed with Elbow or Bend Bottom Leg *Keep Belly in for added Stability – Breathe rhythmically
3. Hand Plank w. Butt Kick (Alt. Each Side): *Feet Together*Shoulders Back & Down *Keep Hips Up *Modify with Kneeling Plank – Perform Butt Kicks with 1 Leg Extended *Keep Belly in for added Stability – Breathe rhythmically
4. Prone Hip Extension w. Core Breathing:https://www.youtube.com/watch?v=9isYDpVf90g&t=3s
*On Stomach with Knees off ground > Extend Hip *Lift Thighs & Hold *Squeeze Butt *Modify with Flutter Kick or Hip Ext with 1 Leg *Cue to engage Glutes to lift Legs *See Video Here: https://www.youtube.com/watch?v=AgqUtUlUiZ8&t=3s *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
5. Prone Cobra Hold w. Shoulder Internal/External Rotation (30s Hold): *Thumbs Down > Thumbs Up *Hold 2s at End Range of Ext. Rotation *Arms to Sides *Straight Legs *Look Straight *Keep Belly in for added Stability – Breathe rhythmically
6. Pullover Sit-Ups: *Dig Heels *Wide Feet *Lock Shoulders Back & Down *Add Weight – Sandbag, MB, DB if able *Modify for those with Shoulder Issues by starting at Chest instead of Overhead – Avoid added Weight – For those with Pelvic Floor Issues like Diathesis Avoid & Do Lower Ab Heel Tap/Reverse Curl *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
7. One Leg Bridges w. Foot on Roll/Ball (20s Each Side): *Feet Together *Toes Up – On Heels *Feet Under Knees *Bring Shoulder Blades off the Ground *Squeeze Butt *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
8. Cardio Finish
I hope that you get a chance to give this workout a try soon.
Remember that I’m only a call or email away to assist you in all things health & fitness. If you are not yet one of my prized clients apply as soon as you can to schedule an interview for our new Mind & Body Coaching Program starting Monday!
APPLY HERE>>> Brien Shamp’s Transformation Coaching Interview
I’d love to help you achieve your best self!
For more workouts like this check out our online workout area here: Fitness Challenges/Travel Workouts We are adding more workouts daily
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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