Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 8 Exercises as a Group in a Circuit for 40s each with 10s Rest for 4 Rounds.
*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. Lateral Beast w. Opp. Arm & Leg: *Quadruped- Knees Barley Off Ground *Knees Hip Width > Hands Under Shoulders *Lift Collar Bones 1” *Relax Shoulders *Attempt to Push Campers from Side to emphasize Stability & Strength *Modify with Baby Crawl or Stationary Beast *Keep Belly in for added Stability – Breathe rhythmically
2. Crab Reach: *Alternate Arms *Start in M Position with Butt 1” off Ground > Extend Hip & Reach > Alt *Lock Shoulders Back & Down *Modify with 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
3. Stability Ball Prone Cobra: *On stomach over Ball on tippy toes *Start by hugging the ball and open up with arms to sides, and externally rotate shoulders *Squeeze shoulder blades at end range *To increase challenge place hands in back of head *Keep Belly in for added Stability – Breathe rhythmically
4. Stability Ball Supine Elevated Bridge w. Opp. Arm & Leg: *Head & shoulders on ball *Bring Opp Arm & Leg up each Rep & Hold for 2s *Keep Arm Straight & Reach Backwards *Feet Under Knees *Toes Up *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
5. Kneeling MB/KB/Weighted Object Figure 8: *Knees Shoulder Width *Rotate from Core *Relax Shoulders *Extend Arms *Grab a Heavier Ball or Increase Speed to Increase Intensity *Keep Belly in for added Stability – Breathe rhythmically
6. Lateral Ape: *Sit into Deep Squat Position > Reach with Straight Arms to Right > Laterally Jump Right > Alt. back to the Left > Repeat *Lift Collar Bones 1” *Shoulders back & down *Keep Belly in for added Stability – Breathe rhythmically
7. MB/KB/Weighted Object Standing Reverse Wood Chops: https://www.youtube.com/watch?v=FA3S8CrSOTw (20s per Side) *Start Movement with Ankle > Knee > Hip > Core > Arms *Relax Shoulders *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
8. Cardio – Coach’s Choice
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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