Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 5 Exercise Stations two at a time for 40s each with 10s Rest for 4 Sets.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets*
*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.
1. Bodyweight:
A. Lateral Beast: *Opp. Arm & Leg *Beast Position *Lift Collar Bones 1” *Modify with Baby Crawl, Beast Crawl or Elbow Crawl *Keep Belly in for added Stability – Breathe rhythmically
B. Moving Squat w. Side Step: *Stay in Squat Position *Opp. Hand to Foot & Switch *Trail Leg Straight *Move Forward & Back *Hinge from Hip *Eyes Straight *Lift Collar Bones 1” *Keep Belly in for added Stability – Breathe rhythmically
2. Swiss Ball:
A. Swiss Ball Lower Ab March: *Start Seated on Ball > Walk Back so Back is supported > Crunch Up to Feel Core Engagement > Bring Arms Overhead so Elbows are in Line with Ears > Add March as tolerated *Modify without ball – Lower Ab Heel Tap *Keep Belly in for added Stability – Breathe rhythmically
B. Swiss Ball Russian Twist w. DB/MB Rotation: *Rotate from Core *Keep Hips Up *Roll onto each Shoulder *Keep Arms Straight *Drive Feet into Ground *Modify without ball- Lying Russian Twist *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. Gliders:
A. Prone Pike: *Keep Legs Straight with Feet on Gliders *Can also use Stability Ball *Lift Collar Bones 1” *Corkscrew Elbows *Move from Core *Modify on Elbows on Elevated Mat *Keep belly in the whole time *Draw belly in toward the spine the whole time. Inhale on the way down and exhale, with Kegel contraction (engage bladder) on the way up.
B. Supine Straight Leg Bridge Hold w. Abduction & Adduction: *Keep Hips Up & Legs Straight *Drive Heels into Gliders & Move Legs Out > In *Hands to sides of Body to assist as needed *Modify with Bridges *Draw belly in toward the spine the whole time. Inhale on the way out and exhale, with Kegel contraction (engage bladder) on the way in
4. Ankle Bands:
A. Side Lying Hip Abduction w. Ankle Bands (20s Each Side): *Stack Hips *Keep Hips Square *Modify without Band *Keep Belly in for added Stability – Breathe rhythmically
B. Prone Alt. Hip Ext w. Ankle Bands: *Alt. One Leg at a time *Flutter Kick *Engage Quads so both Knees are off the ground *Squeeze Butt at Top *Hold for 1-2s *Keep Legs Straight *Modify without Band *Keep Belly in for added Stability – Breathe rhythmically
5. Cardio:
A. Chair/Stool/Bosu Side To Side Step Ups: *1 Foot on Step & Switch *Avoid touching the Heel on the Foot that is not on the Step – Stay on the Balls of the Feet *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
B. Chair/Stool/Bosu Dynamic Step-Ups (20s Leading w. Each Foot): *Up-Up-Down-Down *Add MB/KB/SB/Step Height to make more difficult *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 Mind & Body Coaching Program starting Monday!
APPLY HERE>>> Brien Shamp’s Transformation Coaching Interview
I’d love to help you achieve your best self!
For more workouts like this check out our online workout area here: Fitness Challenges/Travel Workouts We are adding more workouts daily
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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