Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises in a Circuit for 30s each with 10s Rest for 6 Rounds
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 36 Sets, 0s Transition Time after Completing each Round*
**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**
- One Leg Squats (15s Each Side): *Start with Feet Together *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge at Hips & Lower into Squat – Aim for the back of a chair *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/Ball Push-Up Pikes: *Feet on gliders or ankles on ball *Lift Collar Bones 1” *Corkscrew Elbows In *Glide Head Back *Move from Obliques *Modify with a Push-Up Hold of JackKnife or Mountain Climber *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
- KB/DB/Weighted Split Squats (15s Each Side): *Feet hip width *Tuck back hip *Lift Collar Bones 1” *Squeeze Shoulder Blades entire time *Keep Head Back & Eyes Forward *Challenge with heavy loads as tolerated *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
- Pull~Ups or TRX/Band/DB/KB Rows or Equalizer Rows: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Draw the belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- KB/DB/MB/SB/Weighted Object Straight Leg Deadlifts *Start with Feet together *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Make sure non-working Leg is Bent the whole time at 90 Degrees *Squeeze Butt at top *Hold for 2s *Keep Core Tight *Squeeze Shoulder Blades entire time *Hinge from Hip *Modify with no Weight or One Leg Bridges for those with Back Issues *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
- MB Slams/Weighted Chops: *Lift Collar Bones 1” Keep Head Back & Eyes Forward *Bring Straight Arms Overhead with each Rep *Follow Through *Modify for Shoulder Issues – Avoid MB Overhead *This is mostly a Hinge, not a Squat *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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