Warm-up with Breathing, Self-Massage and Stretches prior to workout.
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total, one after the other.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after each Completing all 6 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. MB/DB/KB/Weighted Object Standing Push Press (Only 1 DB/KB Needed): https://www.youtube.com/watch?v=DhSkCaVO-KE (Should be a bit more of a Hinge in Video) *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hips – NOT A SQUAT – Press Weight Overhead *Elbows In *Force is created by Pushing Feet into Ground *For those with Shoulder Issues just hold Weight & Squat *Make it tough for 20s with challenging weight *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
2. Squat Hold Lateral Step (Ankle Band Around Legs): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip & Lower into Squat – Hold in Low Squat Position while Stepping Right to Left Modification: Hold onto something to get lower *Keep Belly in for added Stability – Breathe rhythmically
3. Dive Bomber Push-Up: *Do on Fists if able *Corkscrew Elbows *Lift Collar Bones 1″ http://www.youtube.com/watch?v=66-v0AaANHk *Similar to a Cobra & Downward Dog Combo *Modification: Small dive bomb or Reverse Plank *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. Wind Sprints: *Short Distance (~10 Yards) *Make it tough for 20s *Keep Belly in for added Stability – Breathe rhythmically
5. DMB/DB/KB/Weighted Object Bent Over Alternating Rows (Alt one then the other): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Modify with TRX/Band Rows *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)
6. MB/DB/KB/Weighted Object Step-Ups (3 Sets Each Side): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Make sure entire foot is on the step *Modification: Smaller step or Hold something as needed / lose the weight *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 Cardio of Choice: 20s x 10s x 6 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 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!
