Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises in a Circuit for 30s each with 10s Rest for 5 Rounds.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 15s Transition Time after Completing each Round, 5 Rounds
**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.
- Weighted Forward- Back Lunges (15s Each Side): *Stop in the center to make easier *Modify without weight *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 with MB/Roll (Alt. Sides with Each Push-up): *Roll ball or roll to each side *Elbows In *Lift Collar Bones 1″ *Pack Shoulders *Squeeze Butt *Modify as needed *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
- Weighted Lateral Lunge w. Single Leg Balance (15s Each Side): *Only need 1 Weight in Hand Opposite of Lunge *Step out to Side > Hinge from Hip & Squat as Low as possible > Push Back to Center > Balance on 1 Leg > Step Back into Lunge > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *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
- Pull-Ups, Hang or Weighted Rows: *Lift Collar Bones 1” *Modify with Band or TRX Rows *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)
- KB/DB Suitcase Squats (15s per Side): *Hold weight with 1 Hand on inside of Legs – Keep close to Body *Engage Lats *Hinge from Hip & Squat as Low as possible, limiting Forward Bend at Waist *Lift Collar Bones 1” *Squeeze Shoulder Blades entire time *Maintain Shin Angle *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
- Weighted Underhand Low to High Chop (Reverse Slam): *Start with Feet Shoulder Width *Start with MB in Hands with Arms Extended between Legs > High Hinge of Hips > Bring MB back through Legs with Straight Arms > Explode from Ankles, Knees & Hips > Bring MB Overhead > Repeat *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Lock Shoulder Blades Back & Down *Focus on Hinge not Squat *Squeeze Butt *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: Speed Skater Tabata: 20s x 10s x 6 Sets
*Move Right to Left as Quick as possible while also working on Distance *Stay Low *Push into the Ground – POWER! *Keep Belly in for added Stability – 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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