Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: There are 5 Stations with Two Exercises per Station. The first Exercise is a Primary Strength Movement (PSM) and the Second is an Active Rest Movement (ARM). Alternate the Two Movements (PSM & ARM) at each Station for 30s each with 10s Rest for 4 Sets.
*Set Gym Boss or Interval App to: 30s Work, 10ss Rest, 8 Sets, 30s Transition Time after each 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.
Station 1:
- KB/DB/SB/MB/Weighted Object Straight Leg Deadlifts: *Squeeze Butt at Top – Hold 2s *Squeeze Shoulder Blades the whole time *Hinge from Hip *Modify with Bridges for those with Back 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
- Soccer Drill on Step: Toe Taps: https://www.youtube.com/watch?v=ODIw8K66QiI *Maintain Good Posture *Toes Up *Keep Belly in for added Stability – Breathe rhythmically
Station 2:
- Stability Ball/Chair/Couch Decline Push-Ups: *Feet/Knees on Ball or Object *Increase Intensity by Lifting One Leg – Alt *Hands/Fists Lower than Chest *Elbows In *Modify with Kneeling Push-Ups *Keep belly In *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Shadow Boxing/Kicking: *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically
Station 3:
- MB/SB/KB/DB/Weighted Object Front Loaded Walking Lunges: *Keep Elbows Up while holding Bag or MB to work on Posture Muscles *Drive Foot into Ground to get out of Lunge *Bigger the Step, easier on the Knees *Prevent Shin Angle from Moving Forward *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
- High Knee Lateral Cross-Over Skips: *Bring Knee to Opp. Hip *Toes Up *Rotate from Core *Keep Belly in for added Stability – Breathe rhythmically
Station 4:
- TRX/DB/Band Wide Rows: *Lift Collar Bones 1” *Palms Down *Challenge for 8-12 Reps *Squeeze Shoulder Blades with Row *Hold 2s at Top of Movement *Draw the belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Forward~Back Jacks: *Toes Up *Arms do normal Jumping Jack Action & Feet do Jumping Split Squat Action *Jump for Quickness, not Power *Keep Belly in for added Stability – Breathe rhythmically
Station 5:
- DB Stability Ball Supine Triceps Extensions: *Head and shoulders on stability ball if possible *One DB in each Hand if possible *Start with Arms Straight > Bend Elbows > Return to Start Position > Repeat *Pack Shoulders Back & Down *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
- Speed Skaters *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 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
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!
