Warm-up with Breathing, Self-Massage and Stretches prior to workout.
WOD: Perform the following 8 Core~Cardio Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 0s Transition Time after each Completing each Round*
*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. CRADIO: Wacky Jacks: *Bring Elbow to Same Side Thigh *Squeeze Obliques *Relax Heels *Speed with Good Form *Lock Shoulders Back & Down *Keep Legs Straight *Breathe Rhythmically
2. Kneeling Band Rotation (20s Each Side): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Move from Core *Use a Stability Ball & Perform a Russian Twist if you don’t have a Band *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
3. MB/DB/Weighted Object Kneeling Side Bend: *MB on Head *Side Bend Right to Left *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Avoid Moving Arms & Open Elbows *Easier on the Knees to Stand *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
4. Hand Plank w. Hip Extension: *Extend Hip & Hold for 1-2s *Focus on Squeeze of Butt *Focus on Strong Core – Keep Hips from Dropping *Lift Collar Bones 1″ *Keeps Legs Straight *Modify for those with Diathesis/Core Imbalances: Perform on Elevated Surface or Knees – One Knee can be Bent or Beast – Add Hip Ext 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
5. CARDIO: Jog w. Forward Reach, Overhead Reach & Reach To Sides: *Toes Up
6. Stability Ball 1 Leg Bridge (20s Each Side): *Head/Shoulders on Ball *Extend 1 Leg Out *Keep Hips Up *Use Hands to Stabilize on Ground as needed *Modification: No Ball *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
7. Beast Hold w. Shoulder Rotation (Alt. Each Side): *Hand Under Shoulders *Rotate from Core *Lift Collar Bones 1” *Modification: Beast Hold or Quadruped with Shoulder Rotation (Knees on ground) *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
8. MB/SB/Weighted Object Crunch w. Reach: *Start with MB/SB at Chest > Crunch Up & Press > Hold at Top for 2s *Finish with Elbows to Ears *Wide Feet *Dig Heels into Ground *Lift Collar Bones 1” *Modification: Lower Ab Curl *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
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!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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