Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises for 20s with 10s Rest for 6 Sets Total.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 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 more as tolerated**
- KB/DB Alternating Bent Over Rows Or Band Rows: *Hinge from Hips *Keep Back Flat to Reduce Back Strain – Place Weights on the Ground each Rep to Reduce Load to Spine even more *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *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)
- DB/KB/MB/SB/Weighted Object 2 Arm Handle Squat: *Hinge & Squat *Do not touch Ground *Weight hangs below Groin with Straight Arms – Keep Forearms close to Body *Down Slow & Explode Up *Squeeze Butt at Top *Squeeze Shoulder Blades entire time *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
- Stability Ball Push Ups: *Walk Hands Forward until Abs kick in *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Keep Hands Low *Increase Intensity by moving toward Toes *Modify with Kneeling Push-Ups or Push Up Hold *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
- Split Squat Jumps (3 Sets Each Side): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Bigger the Stride = Easier on the Knees *Arms assist Legs with Jump – Bring Arms to Sides *Slight Forward Lean *Modify: Split Squats or Back Lunges *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
- Dive Bomber Push-Up: *Perform on Fists if strong enough *Corkscrew Elbows In *Lift Collar Bones 1″ *Similar to a Cobra & Downward Dog Combo *Modification: Small Dive Bomb or Kneeling Push-Up *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
- DB/KB/MB/SB/Weighted Object Side Lunges (3 Sets Each Side): *Keep trail leg straight and get as low as possible with lead leg *Modification: No added 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
Finisher: 1 Leg Burpees (3 Sets Each Side): 20s x 10s x 6 Sets
*Start on Stomach with Low Hands > Get Up using 1 Foot & Jump > Repeat *Elbows In *Modify: 2 Legs and show modifications without Jump *Keep Belly in for added Stability – Breathe rhythmically
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!
