![](https://brienshamp.com/wp-content/uploads/2020/04/Heart-Rate.jpg)
![](https://brienshamp.com/wp-content/uploads/2019/09/1.jpg)
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 30s each in a Circuit with 10s Rest for 6 Rounds. Before the last round take a 30-60s break to Rest. The Last Round is the Finisher – Challenge yourself as tolerated.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 30 Sets (6 Sets for Final Round), 10s Transition Time after Completing each Round*
**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 more8 as tolerated**
- DB/MB/KB/Weighted Object Floor Press: *Arch Lower Back to Lock Shoulders Back & Down *Elbows In *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
- KB/DB/Weighted Objects Goblet Squats: *Feet Shoulder Width *Get Low as tolerated *Lead with Hips > Hinge > Squat *Modify without Weight *Keep belly in with heavy loads *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Dips w. Box/Mat/Chair/Equalizers: *Lift Collar Bones 1” *Pull Shoulders Back & Down *Elbows In *Legs Straight to Increase Intensity *Keep Butt close to Mat/Step *Avoid going to Low *Squeeze Triceps at the Top *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/MB/KB/Weighted Object Single Leg Straight Leg Deadlift w. Lateral Glide (15s Each Side): *Left Foot is on Top of Glider > Glide Foot to Left as you Hinge from RT Hip > Make sure Head/Core & MB stay in line with RT Leg to avoid Splits > Repeat for 20s & Switch *Keep Arms Straight holding MB *Back Flat *Squeeze Butt & Shoulder Blades *Hold for 1s at top of motion *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *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
- TRX/DB/Band Rows w. Pronation/Supination: *Lift Collar Bones 1” *Legs Straight *Toes Up *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)
- Bulgarian (Elevated w. Small Step) Prisoner Split Squats (15s Each Side): *Fingers Interlaced Behind Head – Open Elbows *Elevate Back Leg *Slight Forward Lean *Modify without Elevation or Hold on for Balance *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
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!