Warm-up prior to workout.
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total, one after the other.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets*
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. Split Squats w. DB Biceps Curls (4 sets per side): *Add Biceps Curl when coming up each Rep *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Keep Center of Gravity (Belly) *Full Extension each Rep & Squeeze Butt *Perform Movement without Biceps Curls, etc. *Keep Belly in for added Stability – Breathe rhythmically
2. KB/MB/DB/Weighted Squat & Press: *Start by holding weight at Chest & Press it up while coming up from Squat *Feet Shoulder Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip & Squat *Get Low *Challenge with Heavy Object *Avoid Press for those with 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 up *Draw belly in for added stability
3. Square Drill – Forward, Shuffle, Back, Shuffle (4 Sets Each Direction): *Add Burpees to make more challenging *Short Distance *Stay Low & In Control *Breathe rhythmically
4. DB Renegade Row (RT) > (LT) > Repeat: *Start in Push~Up Position with Hands on DB’s & Wide Feet > Row with RT Arm > Row with LT Arm > Repeat *Lift Collar Bones 1” *Modify with Elevated Position & Wider Feet *Draw 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)
5. Side Lunges w. MB/SB/Weighted Object On Shoulder (4 Sets Each Side): *Feet Hip Width to start *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Modify without Weight *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. Equalizer/Chair/Step Kneeling Triceps Extensions: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Elbows In *Modify with another exercise *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: Fast Feet Reaction Drill w/Short Distance Lateral Shuffles: 20s x 10s x 8 Sets
*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 I AM A PRIORITY Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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