Warm-up prior to workout
Core Warm-Up: Perform 2 Sets; 40s Work, 10s Rest
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 10 Sets
- Side Leg Raises
- Side Lying Groin Raises
- 1 Leg Bridges
- Plank Shoulder Taps (Alternate Sides)
- Superpeople
Dynamic Warm-up (5 Min) *Perform the following movements below or make up your own. Perform each one for approx 20s.
- Walking Toe Raises
- Walking Heel Raises
- Single Knee to Chest
- Heel to Butt: *Grab Foot – Alt
- Frankenstein’s
- Leg Cradle: *Grab Knee & Foot – Alt
- Forward Lunges with Reach Overhead: Tuck Back Hip & Extend Arms Up & Back – Hold for 2s
- Monster Walk: *Squat Position > Hinge & Lower *Cue to keep Shin Angle from moving
- Low Skips
- High Knee Skips
- Cross Over Skips
- Shuffle: *Relax Heels
- Carioca: *Relax Heels
Mile Run
Strength Circuit: Perform 3 Sets; 30s Work, 10s Rest
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 18 Sets*
- Step-Ups
- Rows
- Squats
- Push-Ups
- Single Leg Deadlifts *15s per side
- Dips
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 I AM A PRIORITY Coaching Program starting Monday!
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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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