Warm-up with Breathing, Self-Massage and Stretches prior to workout.
WOD: Alternate the following Core Movements for 40s followed by the Cardio Movements for 40s with 10s between for 3 Sets each.
*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.
Core:
1. Hand Plank w. Elbow Rotation: *Start in Push-Up Position on Hands/Fists > Feet Wider to Increase Stability > Lift Elbow out to Side & Rotate to Ceiling > Look at Elbow > Return to Start > Switch *Lift Collar Bones 1” *Go Slow *Move from Core *Modification: Side Plank with Rotation (20s Each Side) *Draw the belly in toward the spine the whole time. *Inhale on the way down and exhale (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
2. Modified Superman (2s Hold): *Start on Stomach on Floor > Arms Extended Overhead > Lift Whole Body off the Floor – Chest & Thighs > Pull Elbows Toward Back Pockets – Tight to Body > Hold 2s > Return to Start Position *Keep Belly in for added Stability – Breathe rhythmically
3. 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 > Return Legs to Start Position *Tongue on Roof of Mouth *Toes to Nose *Modification: No Crunch – Just Do Legs – Make sure Belly doesn’t pop out *Draw the belly in toward the spine the whole time. *Inhale on the way down and exhale (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
4. Glider Leg Curls w. Hip AB / AD: *Lying Supine with Legs Straight in a Bridge & Feet on Gliders > Bring Heels Toward Butt > Return to Straight Legs > Abduct & Adduct back to Center > Repeat *Modification: Bring Butt down when needed *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
5. Swiss Ball/Foam Roll Lower Ab Curl: *Hold Ball/Roll between Heels & Hamstrings *Place Hands Under Tailbone or to Sides to Anchor *Reverse Curl Pelvis off Ground & Control Down *Relax Neck *Draw the belly in toward the spine the whole time. *Inhale on the way down and exhale (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
Group Cardio:
1. Coach’s Choice
2. Coach’s Choice
3. Coach’s Choice
4. Coach’s Choice
5. Coach’s Choice
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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