Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 5 Station Core Movements for 40s followed by Cardio for 40s with 10s Rest for 3 Sets each. Campers perform the same Cardio as a Group.
**Set Gym Boss or Interval App to 40s Work, 10s Rest, 6 Sets, 30s Transition after Completing all 6 Sets**
**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated**
- KB/DB/MB/Weighted Object Figure 8 to Hold: https://www.youtube.com/watch?v=F3kihgzdGAc *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hips – Not a Squat *Down Slow & Controlled, Up Fast *Squeeze Glutes *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
- DB Bent Over Reverse Fly’s w. Hip Extension/Flexion: *Athletic Stance *Hinge from Hips > Arms Hang Straight Down > Pull Arms Apart while Standing Upright (Hip Extension) > Hinge Hips as Arms Lower Back Down to Start Position (Hip Flexion) > Repeat *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Squeeze Shoulder Blades, Glutes & Quads *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
- Glider Elbow Plank Saw: *Feet on Gliders *Shift weight forward and back in a sawing fashion *Keep Low Back from Arching *Keep Hips Up *Legs Straight *Lift Collar Bones 1” *Modify with Elbows vs Hands, Reverse Plank or any Bridge Variation *Keep Belly in for added Stability – Breathe rhythmically
- Ankle Band Squat Hold w. Hip AB (20s Each Direction): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Perform Small Movements *Keep Belly in for added Stability – Breathe rhythmically
- Supine Glider Leg Curls/Hip AB/AD: *Feet on Gliders *Start with Legs Straight > Dig Heels into Gliders > Arms to Sides, Palms Down > Open & Close Legs > Curl Legs toward Butt & Bridge > Feet finish under Knees with Knees Together > Repeat *Similar video: https://www.youtube.com/watch?v=Lk5RjqJEvLk *Modify with One Leg at a time or just Bridge if fatigued *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
Cardio/Strength: Stay Aerobic – Yellow-Mid Orange Zone *Breathe In & Out of Nose *Keep Belly in for added Stability – Breathe rhythmically
- Bodyweight Alt. Split Squats or Fast Back Lunges: *Big Step but keep back hip tucked *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
- Plank Up-Downs (20s Each Side): *Start on Elbows in Plank *Lead with RT Hand *Relax Shoulders *Cue: Hand-Hand-Elbow-eElbow *Low Hands *Lift Collar Bones 1″ *Widen Feet as needed – Goal is to not Rock *Modify on Knees *Keep Belly in for added Stability – Breathe rhythmically
- Prisoner Side Lunges (20s Each Side): *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
- Stationary High Knee Skips: *Cue to Push Off Ball of Foot & Attempt to get up as high as possible *Land Softly *Opp. Arm & Leg
- Squats: Feet Shoulder Width *Hinge & Lower Hips & Knees *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.
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Brien
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