Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises for 20s with 10s Rest for 6 Sets before moving on to the next one.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 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.
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- KB/DB/MB 1 Arm Weighted Object (Bent Knee ) Deadlift (3 sets per side): *Feet Shoulder Width > Toes Out *Ideally deadlift starts and ends on ground each rep but with a DB this will be tough- you can raise the ground to make it easier on your back if using dumbells *Before lifting weight, make sure Shoulders are packed – Teach to respect load *Eyes straight ahead *High Hips – Not a Squat *Flat Back *Maintain Shin Angle *Squeeze butt at end range each Rep *Cue to go Up Fast in 1 count & Down Slow in 2 Counts: Bring weight down first so Arms are Straight (1st count) and then Hinge & Lower Weight (2nd Count) *Modify with Body Weight Squats *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
- Spiderman Push-Up w. Foot on Glider: *Glide Knee to Elbow while going down into Push-Up *Lift Collar Bones 1” *Head Back & Eyes Forward *Corkscrew Elbows In *Modification: Kneeling or Hold Push Up with Glider Spiderman *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
- 3 Marker Agility Reaction Drill: *Space 3 Markers a few yards apart in a line *Designate each marker 1, 2 or 3 *Coach calls out the marker to run to (1,2,3) *Running (Not a Lateral Movement) * Breathe rhythmically
- Split Squat Jumps (3 sets per side or Alt Each Rep for Advanced) *Feet Hip Width *Bigger the Stride = Easier on the Knees *Arms can Assist Legs with Jump *Slight Forward Lean *Modify with 1 Side at a time 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
- Stability Ball Prone DB Rows & Supine DB Triceps Extensions (3 sets each- Alt Each One) *Lift Collar Bones 1″ *End with Squeeze of shoulder blades (rows) Triceps – Hold for 2s *Modify without ball *Draw the belly in toward the spine the whole time with rows. For the Rows- Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- MB/DB/KB/Weighted Object Standing Reverse Wood Chops with Pivot (20s each side) *Low to high diagonal *Lift collar bones *Low to high-knee to shoulder movement *Keep back flat *Hinge from hip *Rotate from core *Arms straight to make harder as tolerated *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
- KB/DB/MB 1 Arm Weighted Object (Bent Knee ) Deadlift (3 sets per side): *Feet Shoulder Width > Toes Out *Ideally deadlift starts and ends on ground each rep but with a DB this will be tough- you can raise the ground to make it easier on your back if using dumbells *Before lifting weight, make sure Shoulders are packed – Teach to respect load *Eyes straight ahead *High Hips – Not a Squat *Flat Back *Maintain Shin Angle *Squeeze butt at end range each Rep *Cue to go Up Fast in 1 count & Down Slow in 2 Counts: Bring weight down first so Arms are Straight (1st count) and then Hinge & Lower Weight (2nd Count) *Modify with Body Weight Squats *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: Coach’s Choice for Cardio: 20s x 10s x 6 Sets
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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