Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed the Active Rest Movement (ARM) for 30s for 4 Sets each before rotating to the next Station.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 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 more8 as tolerated**
PM (30s x 4 Sets):
- Sprinter Chair Step-Ups w. Elbow & Hip Drive (15s Each Side): *Start with Right Foot on Chair or Step *Forward Bend from Hip in Sprinter Position *Barely touch Back Foot so all weight is on Front Foot on Chair or Step *Opp. Arm & Leg *Squeeze Butt at Top *Explode onto Chair/Step with each Rep & Go Down Slow *Switch to other side after 20s *Modify with Small Step *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
- DB Renegade Rows with (15s per Side): *Use 1 DB *Start in Push-Up Position *Lock *Find Stable Position *Wide Legs is easier *Lift Collar Bones 1″ *Low Hands (Below Chest) *Squeeze Shoulder Blades at End ROM *Relax Upper Traps *Modify with Kneeling or with hands on elevated surface *Draw the 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)
- KB Goblet Ankle Band Side Squats (Alternate Sides): *Hold Weight in Goblet Position *Keep Elbows In *Lift Collar Bones 1” *Feet no Wider than Shoulder Width *Step to Right > Hinge & Lower into Squat > Switch to Left *Modify without Weight or Band *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
- Backward Lunges with 1 Arm Press (15s Each Side): *Start with Feet Hip Width *Opp. Arm & Leg Movment *Press arm up as you come up from back lunge *Lift Collar Bones 1″ *Modify without press *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. Chair Kneeling Triceps Extensions: *Hands start on Chair in Kneeling Position *Lift Collar Bones 1″ *Squeeze Butt *Bring knees forward or back to make harder or easier *Drop elbows and extend to full range of motion *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
ARM (30s x 4 Sets): *Keep Belly in for added Stability – Breathe rhythmically
- In-In-Out-Out: *Lead with different Foot every 20s *Start with Feet Wide and go in with the Right > Left > Back out with Right > Left *Switch Lead Foot after 20s *Relax Heels
- One Foot Lateral Hop (15s Each Leg): *1 Foot Hopping Right to Left *Relax Heels *Modify with Balance on 1 Foot
- High Knee Run: *Toes Up *Relax Heels
- Forward-Forward-Back-Back: *Lead with different Foot every 15s *Visualize going Forward into Two Squares & Backward into 2 Squares *Relax Heels
- Wide Low Mountain Climbers: Lower Push-Up Position for those who can *Wide Feet *Lift Collar Bones 1″ *Stay Low *Modify with Regular or Standing Mountain Climbers
Finisher: Forward-Back Frog Jumps or Cardio of Choice: 20s x 10s x 6
*Keep Arms Straight inside Thighs *Hinge from Hips *Maintain Shin Angle *Keep Head Back & Eyes Forward *Get as Low as tolerated *Explode Up *Modify: Squat Hold *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.
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Brien
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