Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 8 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds
*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**
- Elastic Band Monster Walk (Forward & Back): *Start in Squat Hold Position and Walk Forward & Backward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Hinge from Hips *Slight Forward Lean *Breathe rhythmically
- Glider Commando Fwd-Back Crawl: *Feet on Gliders – Crawl with Elbows *Straight Legs *Lift Collar Bones 1” *Increase intensity by using Hands *Modify with Kneeling or Plank Hold *Keep Belly in for added Stability – Breathe rhythmically
- Insanity Power Squats: *Start with Feet Together > Feet Jump Out to Side – Wide > Lower into a Squat (Hinge) > Rise > Repeat *Arms Straight, Hanging Inside Thighs *Maintain Shin Angle *Keep Head Back & Eyes Forward *Get as low as tolerated with Hips *Modify with Bikes *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
- Supine Hip Opener Crunch: *Start in Supine Position with Arms Overhead > Hips Flexed at 90 with Legs Extended > Crunch Up & Reach through Legs as the Legs Open > Bring Legs together again while going back to Start Position *Tongue on Roof of Mouth *Toes to Nose *Modification: Lower Ab Curl *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
- Irish Dancers: *Similar to Leg Cradle Stretch *Right Hand touches Left Foot (Bring Left Foot up to meet Right Hand) > Release > Alternate with Left Hand to Right Foot (Bring Right Foot up to meet Left Hand) > Increase Speed as tolerated *Show different variations with different intensities
- MB Kneeling (1 Foot Forward 1 Foot Back) Reverse Wood Chops (20s each side) *Low to high diagonal *Lift collar bones *Low to high-knee to shoulder movement *Keep back flat *Hinge from hip *Rotate from core *Arms straight to make harder as tolerated *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
- Ice Skater: *Modify without the jump *Breathe rhythmically
- Superhero Pulldowns: *Begin in Superhero Position on floor (Relaxed on Stomach) with Relaxed Shoulders > Bend Elbows & Pull Back towards pockets (Lat Pulldown) – At the same time Lift Chest & Legs > Hold 2s, Engaging Glutes > Return Arms & Body to a Relaxed Starting Position > Repeat *Lift Collar Bones 1” Draw the belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
I hope that you get a chance to give this workout a try soon.
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Brien
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