Warm-up with Breathing, Self-Massage and Stretches prior to workout.
WOD: Alternate the following 5 Core~Cardio Stations two Exercises at a time for 30s each with 10s Rest between for 4 sets.
*Set Gym Boss or Interval App to: 30s Work, 10s 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.
1. Stability Ball Prisoner Lower Ab March or Supine Lower Ab Heel Tap: *Hands Interlaced behind Head – Open Elbows *Lower Back supported by Ball *Crunch Up *Walk back to make harder *Bring Knees Up & Down *Do your best to maintain Stability *Modification: Russian Twist with Head on Ball *Keep Belly in for added Stability – Breathe rhythmically
2. Stability Ball Supine Bridge w. Leg Ext (Alt. Legs) or Supine Bridges with Leg Ext: *Head on Ball if you have ball *Extend Legs *Keep Hips Up & Level *Feet together at start should be easier *Keep Belly in for added Stability – Breathe rhythmically
3. Carioca: *Move laterally with relaxed heels *Breathe rhythmically
4. Forward-Backwards Skip: *Breathe rhythmically
5. Kneeling MB/KB/Weighted Object Seated Figure 8 Rotations: *Sit Tall *Rotate MB between Legs *Rotate from Core *Feet off ground if able *Modify by grabbing Knees to Chest if Back Hurts or if Back Pain is common *Keep Belly in for added Stability – Breathe rhythmically
6. Stability Ball Crunches or Supine Chops: *Draw belly in toward the spine the whole time. *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
7. DB/KB/Band or TRX T – Hold 2s: *Make sure you get Full ROM *Arms Straight *Hands Low *Squeeze Shoulder Blades at End ROM *Draw belly in toward spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
8. DB/KB/Band or TRX T Biceps Curls: *Bring handles to Forehead *Draw belly in toward spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
9. Glider NordicTrack: *Stay Tight *Opp. Arm & Leg *Get Full Extension with back Leg *Keep Belly in for added Stability – Breathe rhythmically
10. Glider Hand Plank AB/AD: **Modify with Plank Jacks or By Elevating Hands *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!
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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