Warm-up prior to workout
Core/Mobility Patterns – Perform the following Movements for 30s in a Circuit with a 10s Transition for 2 Sets
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 10 Sets ( 3 rounds)*
**Heart Rate Monitor Zone: 2-4: Aerobic zone (conversational intensity). Keep them moving**
1. Bear Crawl: *Hips High *Relax Shoulders
2. Push-Up Hold with Foot to Hand Stretch (Hold 2s Each Side): *Lift Collar Bones 1”
3. Lateral Ape (Alt Sides): *Lift Collar Bones 1” *Sit as Deep into Heels as Possible *Reach & Sit *Modify with High Squat
4. Beast Shoulder Tap: *Knees barely off ground *Modify with Beast or Quadruped with Opp. Hand & Leg Lift *Lift Collar Bones 1”
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after completing each Round*
**Heart Rate Monitor Zone: Blue to Orange. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Orange Zones are generally anaerobic zones. Blue Zone is an aerobic zone. Work in zones 4 & 5 for 10 minutes or more as tolerated**
*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.
- Single Leg Squat Hold with Hip Flexion/Extension/Abduction (20s Each): *Start with feet together and perform a single leg squat hold (get as low as possible)- perform hip flexion (reach), extension and abduction with other 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
- Plank with DB Triceps Extensions AKA Kickbacks: (20s Each): *Plank position *Lift Collar Bones 1” *Elbows In t *Avoid letting Hips Drop *Modify with Kneeling *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
- Backwards Lunges with Arm Raise (Hold for 2s): *Modify with Small Step *Reach up with arms and focus on stretch of hip flexors and lats *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
- Single Leg Balance with Figure 8 Rotations (20s each side): *Start with feet together and perform a single leg balance hold. Perform Figure 8 Pattern holding a loaded object *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, Imprint spine > Hips flexed at 90 with Legs Extended > Crunch Up & Reach through Legs as the Legs open > Legs come together while going back to Start Position *Tongue on Roof of Mouth *Toes to Nose *Modification: Lower Ab Hel 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
Finisher: Boxing Finisher: 2 Minutes (Get to Orange Zone- Highest Zone)
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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