Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 6 Core-Strength Exercises two at a time for 40s each with 10s Rest for 4 Sets.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets*
*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.
1. Squat Band Reverse Flys: *Feet Shoulder Width *Lift Collar Bones 1” *Shoulders Back & Down *Back Flat *Knee Tracking *Draw the belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
2. Supine Combo Crunches (Alternate Each Side): *Lie on your Back with Straight Legs, Quads Engaged, Toes to Nose, Arms Overhead & Reaching Backwards *Bend Right Knee & March while Performing a Crunch at the same time *Attempt to Grab Foot with Both Hands *Keep Imprint of Spine *Chin Tuck *Modify with LA March or Curl *Use MB to increase intensity *Keep belly in the whole time *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
*Perform Cardio for 40s after each Station Above*
3. Prone Stability Ball DB Y & W (Goalposts) Combo: *Hips Centered on Ball *If you don’t have a Ball perform in Bent Over Position *Back Extension > Raise Arms Overhead in a Y > Back Down (Flexion) > Extend > Raise Arms Overhead into W > 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
4. Stability Ball/Gliders Bridge w. Leg Curls: *Lying Supine with Feet on Ball/Gliders, Arms to Sides of Body assisting as needed > Bridge > Extend legs Out > Straight Leg Bridge > Relax as needed or Curl Feet to Butt > Repeat *Modify w. Bridge 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
*Perform Cardio for 40s after each Station Above*
5. Plank w. Hip Extension: *Extend Hip & Hold for 1-2s *Focus on Squeeze of Butt *Focus on Strong Core – Keep Hips from Dropping *Lift Collar Bones 1″ *Keep Legs Straight *Modify for those with Diathesis/Core Imbalances: Perform on Knees – One Knee can be Bent or Beast – Add Hip Ext as tolerated *Keep Belly in for added Stability – Breathe rhythmically
6. MB/KB/DB/Weighted Object Figure 8’s w. Back Lunges: *Squeeze MB & Bring in Front of Chest in a Horizontal Figure 8 Pattern while performing Back Lunges *Lift Collar Bones 1” *Squeeze Butt *Extend Arms to make harder or Increase Load & Speed *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
*Perform Cardio for 40s after each Station Above*
DB/Band Finisher: Perform the following Exercises in a Circuit for 30s Each for 3 Rounds
1. DB/Band Empty Can Shoulder Raises: *Thumbs Down, bring Arms to 45 degree angle *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
2. DB/Band Lateral Raises: *Lead with Elbows *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
3. DB/Band Biceps Curls: *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
4. DB/Band Triceps Kickbacks: *Hinge from hip *Arms to sides *Get full ext *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
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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