Warm-up prior to workout.
WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 2 Rounds > Rest 30-60s and Repeat for 2 more rounds.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 28 Sets, 30s Transition Cardio after Completing each Circuit*
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. DB/KB/SB/Weighted Object Quadruped Beast Rows (15s per side): *On all 4’s in quadruped table top position Feet hip width *Hands under shoulders *Lift Collar Bones 1” *Flat Back *Keep Hands Below Chest *Squeeze Shoulder Blades *2s Hold *Modify Standing with hands on elevated surface as needed *Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
2. Standing DB/KB/SB/Weighted Object Swings or Reverse Slam (Without Toss): Feet Hip Width *Lift Collar Bones 1” Keep Head back & Eyes Forward *Hold MB Chest Height > Hinge from Hip & Lower into a Squat > Perform Triple Ext. – Ankles, Knees & Hips > Bring Arms Overhead as if Jumping Straight Up > Finish with MB Overhead & Arms Straight > Repeat *Squeeze Butt at end range *Add Jump to increase intensity *Modify by bringing Weight to Forehead for Shoulder Issues *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 u
3. Yoga Push-Ups: https://www.youtube.com/watch?v=d_r0WmM9Rks *Fists/Hands Under Shoulders *Start is the same as Dive Bomber but End of Movement goes straight back like a Downward Dog *Lift Collar Bones 1” *Corkscrew Elbows *Keep Hands Below Chest *Modify with Smaller Scoop & Movement on Knees *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. Forward Lunge w. Band T (Alt. Sides): *Feet Hip Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Start with Straight Arms Chest Height > Step Forward into a Lunge & Pull Arms Apart to form a T > Push Back & Close Arms to Start > Repeat *Squeeze Shoulder Blades *Move from Center *Modify with Smaller Step or Back Lunges*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
5. Split Squats w. DB/KB/SB/Weighted Object Biceps Curls (15s Each Side): *Only 1 DB needed *Start in Kneeling Lunge Position > Right Foot Forward > Left Knee Back, on the Ground > Stand Up from Kneeling Position & Perform a Biceps Curl > Repeat without Touching the Ground *Squeeze Shoulder Blades *Elbows In *Modify with Bigger Step *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
6. Supine Stability Ball DB/KB/SB/Weighted Object Triceps Extension (Skull Crushers): https://www.youtube.com/watch?v=ir5PsbniVSc *Hold 1 DB in each Hand *Bridge with Head/Shoulders on the Floor or Stability Ball *Lift Collar Bones 1” *Elbows In *Create an Arch with Low Back by Pulling Shoulders Back & Down & Popping Chest Up *Arms in line with Shoulders > Hold Weight > Bend Elbows towards Forehead & Extend to Full ROM > Squeeze > Repeat *Modify by Laying on Ground *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
7. Alternating Crossover Lunges (15s Each Side): *Lift Collar Bones 1” *Keep Head back & Eyes Forward *Modify with Small Step *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
Finisher: Lower Body Finisher: Alternate the following 2 Movements
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets
- Forward/Stationary Frog Jumps: *Feet Wider than Shoulder Width *Lift Collar Bones 1” Keep Head Back & Eyes Forward *Arms Hang Straight Down *Hinge from Hip & Lower Butt to Ground *Maintain Shin Angle *Explode Up & Forward with Ankles, Knees & Hip Extension > Reach Arms Forward & Up > Repeat *Modify with Squat onto Toes instead of Jumping *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
- Ball or Glider Leg Curls: *Lying Supine with Legs Straight & Feet on Ball or Gliders > Bring Heels toward Butt & Lft Hips into Bridge > Return to Start but keep Hips Up if possible > Repeat *Modification: Bring Butt down when needed *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 I AM A PRIORITY Coaching Program starting Monday!
CLICK HERE FOR YOUR FREE DISCOVERY CALL>>> Brien Shamp’s Coaching Program
I’d love to help you achieve your best self!
Please share my educational content with your friends and family and help us influence even more people to reach their full potential.
Your friend & coach,
Brien
Telephone: (650) 514-6679
Share this #Workout by forwarding it to your friends and family!
