Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 8 Strength~Agility Exercises two at a time for 30s each with 10s Rest for 4 Sets.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets*
**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.
- DB/KB/Weighted Object Single Arm Bent Over Pull & Rotate Row (15s Each Side): *Split Stance *Hinge from Hip *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blade *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)
- Chair Step- Down w. Knee Drive (15s Each Side): *Standing Tall > Step down slowly with Left Foot > Avoid back heel going down to ground > Step LT Foot up fast with & Drive Knee up to sky > Hold 1s > Repeat for 15s > Switch after 15s *Make sure Shin doesn’t go forward on lead Leg *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
- Boxer’s Jump Rope: *Alt. Heel/Toe *Keep Head Back & Eyes Straight *Heels barely off Ground on Balls of Feet *Stay Relaxed *If they can’t do Heel~Toe do anyway they can without Rope *Modify without Rope or Jumping *Keep Belly in for added Stability – Breathe rhythmically
- MB/SB/KB/Weighted Object Front Loaded Staggered Squats (15s Each Side): *Video: https://www.youtube.com/watch?v=tyIzyzfhWuw *One Foot Forward~One Foot Back *Back Heel off Ground *Place Weight on Elbow Crease & Bring tight towards Body *Keep Elbows Up *Hinge from Hips > Squats *Get Full ROM *Squeeze Butt at Top *Get Lower & Work on Speed if Form tolerates *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-Ups w. Shoulder Tap: *At the end of each Push~Up, attempt a Shoulder Tap with Opp. Hand *Lift Collar Bones 1” *Keep Hands Low *Keep Elbows In *Focus on Triceps Extension at End Range *Modify with Kneeling Push-Ups or Hold with Shoulder Tap *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
- Supine Glider/Ball Leg Curls: *Start with Legs Straight & Arms to Sides, Palms Down > Curl Legs in towards Butt > Bridge > Finish with Feet Under Knees & Knees Together > Repeat *Modify with Bridge or Alt. Leg Curls *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
- Ankle Band Side to Side Squats: *Keep Head Back & Eyes Straight *Hands up protecting Face like a Boxer *Start with Feet together with Band across Ankles > Squat & Move Laterally > Stand up > Repeat other Direction *Add additional Punches if skilled in Boxing *Lift Collar Bones 1” *Get Full ROM *Squeeze Butt at Top *Keep Belly in for added Stability – Breathe rhythmically
- Forward Lunges with Band Press (15s Side): *Place band around an anchor or back *Lunge and press the band forward *Relax Heels *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
Finisher: Shadow Boxing: *3 Mins
Get some ideas here: https://www.youtube.com/watch?v=tSNybMUpMKk
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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