Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
Advanced Warm-Up: Body Weight Warm-Up (5 Min AMRAP)
- 10 Straight Leg Single Leg BW Deadlifts ( 5 Each Side)
- 10 Prisoner Split Squats (5 Each Side)
- 10 Inchworms Spiderman Push Ups (5 Each Side)
- 10 Side Lunges (5 Each Side)
After Phase 2 Boot Campers immediately transition to WOD. They can get water at any time on their own.
WOD: Complete the following 7 Exercises in a circuit for 40s with 10s Rest for 3 Sets each.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 21 Sets, 10s 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.
WOD:
- Side Lying Groin Plank with Glider Hip Flexion/Extension (20s Each Side): *Top Leg on Mat/Step supporting Body – Place Bottom Foot on Glider and Perform Hip Flexion & Extension *Lift Collar Bones 1” *Squeeze Shoulder Blades *Modify by putting Bottom Leg on ground to reduce load *Keep Belly in for added Stability – Breathe rhythmically
- Hand Side Plank Hip Drop with Leg Raise (20s each side): https://www.youtube.com/watch?v=8VEK6Y3u9tM&feature=youtu.be *Start with knees stacked supported by 1 hand > Raise hips > Raise & extend top leg > repeat *Lift collar bones 1” *Head back & eyes straight ahead *Squeeze shoulder blades *Top hand hip *Modify with bottom leg in bent position *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
- MB/DB Supine Bent Knee Combo Crunch: *Alt. Legs *Start with Legs straight > Lying Supine with MB overhead > Spine Imprinted > Bend Right Knee to 90 degrees > Crunch Up > Bring MB towards Right Foot > Back to Start > Switch to Left Side after 20s *Keep Chin Tuck *Avoid arching Low Back *Modify without MB – For those with Recti-Diastasis, Back Pain or Core Imbalances – Avoid and do Bridges *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
- Prone Stability Ball Back Extension: *Start by lying on top of ball, with feet anchored to the ground and give ball a big hug *Wide feet *If you don’t have a ball perform on floor and lie on stomach with feet anchored to ground *Perform back extension & Externally rotate shoulders with arms to sides > Hold for 2s > Repeat *Lock Shoulders Back & Down *Lift Collars Bones 1” *Chin Tucked *Modify without Weight *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
- Lower Abdominal Curl w/ Roll/Ball Btw Heels & Hams: *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
- Stationary Beast with Hip Ext (20s per side) *Hands under Shoulders *Keep Arms Straight *Lift Collar Bones 1” *Squeeze glutes at end range and hold for 2s *Modify with knees on ground *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
- Standing MB/Db/Band Alternating Wood Chop Slams: *Connect to ground with feet *Move from Core *Rotate from Shoulder to Opposite Hip > Follow Through *Exhale on the way down with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) and inhale, on the way up – Keep Belly in for added Stability
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 Coaching Program starting Monday!
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Brien
Telephone: 650-654-4604
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