Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 8 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s 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.
- Pull-Ups or Challenging Rows: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Lock Shoulders Back & Down *Relaxed Grip *Draw belly in toward spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Prisoner Split Squat Jumps (15s Each Leg): *Interlace Fingers Behind Head *Squeeze Shoulder Blades *Avoid Shin Moving Forward *Add MB/KB/SB as desired *Modify without Jump *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
- Monkey Jump Push-Ups: http://www.youtube.com/watch?v=wue7EWNgnPg *Bend Forward & Place Hands Under Shoulders while on Tippy Toes > Bring Head towards Ground > Jump Up *Downward Position with Hips Up *Lock Shoulders Back & Down *Modifications: No Jump or Kneeling Push-Ups – Use Fists, DB’s or Step Risers for Wrists *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
- Prisoner Squat: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips *Interlace Fingers Behind Head *Squeeze Shoulder Blades *Get as Low as possible while keeping Collar Bones Up *Avoid Shin Moving Forward *Add MB/KB/SB as desired *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
- Beast Crawl (Fwd & Back): *Hands Under Shoulders, Knees Under Hips > Knees off ground 1” *Corkscrew Elbows In *Lift Collar Bones 1” *Move Forward with Opp. Arm & Leg *Short distance if you need space *Modify with Baby Crawl *Keep Belly in for added Stability – Breathe rhythmically
- Frog Jump Long Jumps: *Wide Feet > Toes Out > Arms hang in line with centerline (groin) > Hinge from Hip & Squat > Explode Up & Forward reaching with Arms Forward > Repeat *Head Back, Eyes Forward *Knees Tracking over 2nd Toe *Avoid Shin Moving Forward *Short distance if you need space *Modify with Wall Squat Hold *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
- Push-Up w. Pike: *Start on Stomach with Hands Lower than Chest > Knees off Ground > Engaging Quads with Straight Legs > Push-Up & Pike > Repeat *Keep Legs Straight on Pike: Bring Feet towards Hands *Corkscrew Elbows In *Lift Collar Bones 1” *Modify with Pike without the Push-Up or Tuck only or Perform Bridge Hold *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
- Single-Leg Burpee (15s/side): *Hit the ground with chest each time *Modification: Hands on elevated surface, 2 leg burpee *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
Group Finisher: 2.5 Yard Lateral Shuffles: 20s x 10s x 4-6 Sets
*Stay Low in Athletic Position *Hinge from Hip *Relax Heels *Start between 2 Markers and try to Touch as many markers as possible *Count Touches and try to beat that number each Set *Modify by Walking or High Knee March *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 Coaching Program starting Monday!
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Brien
Telephone: 650-654-4604
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