Warm-up prior to workout
WOD: Alternate the following 8 Strength~Agility Exercises two at a time for 30s each with 10s Rest for 4 Sets.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets*
*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/Weighted Object Single Arm Bent Over Pull & Rotate Row (15s Each Side): *Split Stance *Hinge from Hip *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blade *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)
2. Chair/ Step: Step Ups w. Knee Drive (15s Each Side): *Standing Tall > Step down slowly with Left Foot > Avoid Back Heel going down to Ground > Step LT Foot up fast with & Drive Knee up to sky > Hold 1s > Repeat for 15s > Switch after 15s *Make sure Shin doesn’t go Forward on Lead Leg *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. Boxer’s Jump Rope: *Alt. Heel/Toe *Keep Head Back & Eyes Straight *Heels barely off Ground on Balls of Feet *Stay Relaxed *If they can’t do Heel~Toe do anyway they can without Rope *Modify without Rope or Jumping *Keep Belly in for added Stability – Breathe rhythmically
4. MB/SB/KB/Weighted Object Front Loaded Staggered Squats (15s Each Side): *Video: https://www.youtube.com/watch?v=tyIzyzfhWuw *One Foot Forward~One Foot Back *Back Heel off Ground *Place Weight on Elbow Crease & Bring tight towards Body *Keep Elbows Up *Hinge from Hips > Squats *Get Full ROM *Squeeze Butt at Top *Get Lower & Work on Speed if Form tolerates *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. Push-Ups w. Shoulder Tap: *At the end of each Push~Up, attempt a Shoulder Tap with Opp. Hand *Lift Collar Bones 1” *Keep Hands Low *Keep Elbows In *Focus on Triceps Extension at End Range *Modify with Kneeling Push-Ups or Hold with Shoulder Tap *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. Supine Glider/Ball Leg Curls: *Start with Legs Straight & Arms to Sides, Palms Down > Curl Legs in Towards Butt > Bridge > Finish with Feet Under Knees & Knees Together > Repeat *Modify with Bridge or Alt. Leg Curls *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. Ankle Band Side to Side Squats: *Keep Head Back & Eyes Straight *Hands up protecting Face like a Boxer *Start with Feet Together with Band across Ankles > Squat & Move Laterally > Stand up > Repeat other Direction *Add additional Punches if skilled in Boxing *Lift Collar Bones 1” *Get Full ROM *Squeeze Butt at Top *Keep Belly in for added Stability – Breathe rhythmically
8. Backwards Lunges w. Band/DB/MB Press (15s Side): *Lunge & Press the Band *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
Finisher: Shadow Boxing:
Get some ideas here: https://www.youtube.com/watch?v=tSNybMUpMKk
*3 Mins
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
Please share my educational content with your friends and family and help us influence even more people to reach their full potential.
Your friend & coach,
Brien
Telephone: (650) 514-6679
Share this #Workout by forwarding it to your friends and family!
