Warm-up prior to workout
WOD: Perform the following 8 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing each Round*
*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.
- Pull-Ups or Challenging Rows: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Lock Shoulders Back & Down *Relaxed Grip *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)
- Prisoner Split Squat Jumps (15s Each Leg): *Interlace Fingers Behind Head *Squeeze Shoulder Blades *Avoid Shin Moving Forward *Add MB/KB/SB as desired *Modify without Jump *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
- Monkey Jump Push-Ups: http://www.youtube.com/watch?v=wue7EWNgnPg *Bend Forward & Place Hands Under Shoulders while on Tippy Toes > Bring Head towards Ground > Jump Up *Downward Position with Hips Up *Lock Shoulders Back & Down *Modifications: No Jump or Kneeling Push-Ups – Use Fists, DB’s or Step Risers for Wrists *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
- Prisoner Squat: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips *Interlace Fingers Behind Head *Squeeze Shoulder Blades *Get as Low as possible while keeping Collar Bones Up *Avoid Shin Moving Forward *Add MB/KB/SB as desired *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
- Beast Crawl (Fwd & Back): *Hands Under Shoulders, Knees Under Hips > Knees off ground 1” *Corkscrew Elbows In *Lift Collar Bones 1” *Move Forward with Opp. Arm & Leg *Short distance if you need space *Modify with Baby Crawl *Keep Belly in for added Stability – Breathe rhythmically
- Frog Jump Long Jumps -> Backpedal: *Jump > Backpedal > Repeat *Wide Feet > Toes Out > Arms Hang in Line with Centerline (Groin) > Hinge from Hip & Squat > Explode Up & Forward Reaching with Arms Forward > Repeat *Head Back, Eyes Forward *Knees Tracking over 2nd Toe *Avoid Shin Moving Forward *Short distance if you need space *Modify with Wall Squat Hold or Monster Walk *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
- Push-Up w. Pike: *Start on Stomach with Hands Lower than Chest > Knees off Ground > Engaging Quads with Straight Legs > Push-Up & Pike > Repeat *Keep Legs Straight on Pike: Bring Feet towards Hands *Corkscrew Elbows In *Lift Collar Bones 1” *Modify with Pike without the Push-Up or Tuck only or Perform Bridge Hold *Can also use Ball *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
- Single Leg Burpee (15s/Side): *Hit the Ground with Chest each time *Modification: Hands on Elevated Surface, 2 Leg Burpee *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
Group Finisher: 2.5 Yard Lateral Shuffles: 20s x 10s x 4-6 Sets
*Stay Low in Athletic Position *Hinge from Hip *Relax Heels *Start between 2 Markers and try to Touch as many markers as possible *Count Touches and try to beat that number each Set *Modify by Walking or High Knee March *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!
