Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Complete the following 8 Exercises in a Circuit for 40s with 10s Rest for 4 Rounds. Rest for 30s in between each Round.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets*
**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more8 as tolerated**
- Side Plank Hip Drop (AKA Side Plank Pulses) (20s Each Side): *Pulse or Drop Hip to Ground without Rotating *Make sure Hips are Stacked and not Rotated *Lift Collar Bones 1″ *Elbow Under Shoulder *Hand on Hip to Squeeze Shoulder Blades *Modify by crossing Top Leg over Bottom Leg, Bending Knees or Side Leg Raises *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
- Cardio: Semi-Circle Agility Drill: *Start in an Athletic Position & Shuffle in a Semi-Circle *Relax Heels *Breathe rhythmically
- Glider Cross Over Mountain Climbers: *On Fists if tolerated *Feet on Gliders *Keep Head Back & Eyes Forward *Lift Collar Bones 1″ *Rotate from Core *Modify for those with Diathesis/Core Imbalances: Standing Mountain Climber *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Cardio: W Agility Drill: *Start in an Athletic Position at the Left, Top of the W > Backpedal leading with Hips to Bottom Left Side of W > Run towards Top of W > Backpedal leading with Hips to Bottom Right Side of W > Run towards Top of W *Relax Heels *Breathe rhythmically
- Prone Prisoner Hip Extension > Abduction: *Lift Legs off Ground > Abduct > Adduct > Repeat *Focus on Glute Engagement – Encourage to place Hands on Glutes to Feel Activation on the First Set *Toes to Nose *Interlace Fingers *Arms to Sides for those with Posture/Shoulder Issues *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
- Cardio: Tapioca Agility Drill: *Start in an Athletic Position & Shuffle to Right while Crossing Left Over Right in Front and then Left Over Right in Back > Repeat for a Short Distance > Switch Directions *Fast Hips, Fast Feet *Relax Heels *Breathe rhythmically
- Supine Toes to Sky (AKA Pelvic Lift): *Keep Legs Straight & Attempt to lift Pelvis up *Move from Obliques *Bring Arms Overhead to Increase Challenge & Control Down to make harder *Arms to Sides and use Hands as needed *Relax Neck & Avoid Grinding Teeth *Look Down *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
- Cardio: Forward-Backwards Icky Shuffle Agility Drill: *Start in an Athletic Position *Relax Heels *Use Ring if lacking space and make up a Different Pattern *Breathe rhythmically
I hope that you get a chance to give this workout a try soon.
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Brien
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