Warm-up prior to workout
WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds. No Rest after each round.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 28 Sets, 10s Transition Time after Completing each Round*
*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. DB/KB/SB/MB Single Leg Deadlift (Bent Knee Leg Deadlift) (15s per Side): *Similar to a 1 Leg Squat with Weight Starts on the ground *Grab something Heavy *Weight is in Opposite Hand *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulders Blades *Focus on Hinge first then Lower to pick up Weight *Modify for folks with Back Issues with Bridges – make sure you announce this *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. Yoga (aka Hindu) Push-Ups: *Fists/Hands under Shoulders *Start is the same as Dive Bomber but End of the Movement goes straight back like a Downward Dog *Lift Collar Bones 1” *Corkscrew Elbows In *Modify as needed – Kneeling Push-Ups *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
3. Bulgarian (Elevated) Split Squats (15s per Side): https://www.youtube.com/watch?v=T–Sg-g0vnw *Hands on Hips or Hold Weights to Increase Challenge *Take a big enough Step so Knee is in line with Ankle *Elevate Back Leg *Squeeze Butt at Top *Lift Collar Bones 1” *Squeeze Shoulder Blades *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
4. TRX/Band/DB Rows: *Keep Head Back & Eyes Forward *Low Hands *Lift Collar Bones 1” *Squeeze Shoulder Blades *Corkscrew Elbows In *Draw belly in towards the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
5. Prisoner Walking Lunges > Backpedal To Start: *Keep Head Back & Eyes Forward *Bigger the Step + Easier on the Knees *Squeeze Shoulder Blades *Lift Collar Bones 1” *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
6. Bear Crawl & Press: *Crawl with Hips in Air *Opp. Arm & Leg > Perform Press every few Seconds *Try to touch same Foot to same Hand to encourage Stretch *Keep Legs Straight *Feet Hip width on Tippy Toes *Lift Collar Bones 1” *Relax Shoulders *Modify with moving Plank on Elbows *Keep Belly in for added Stability – Breathe rhythmically
7. Long Jump > Back Pedal: *Start with Feet Hip Width & Arms Overhead > Hinge from Hips > Jump 2x > Backpedal > Repeat *Modify with Monster Walk *Keep Belly in for added Stability – Breathe rhythmically
Finisher: 20s x 10s x 6 Sets
Speed Skaters: *Skate Right to Left *Hinge from Hip *Back Flat *Keep Head Back & Eyes Straight *Keep Belly in for added Stability – Breathe rhythmically
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!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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