Warm-up prior to workout
Core Warm-Up: 30s x 10s x 3 Sets
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 9 Sets
- Hand Plank w. Butt Kick (15s Per Side): *Keep both Legs Straight *Lift Collar Bones 1” *Modify on Knees *Keep Belly in for added Stability – Breathe rhythmically through nose and mouth
- Supine Bridges w. Ankle on Opp. Knee (15s Per Side): *Open Knee to get Stretch *On Heels – Toes to Nose *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Sea Turtles (Hold for 2s): *Lift Torso and Legs as high as possible *Finish with thumbs to thighs, palms up – feel scapulas drop back & down *Legs abduct, finishing apart *Repeat *Draw belly in toward the spine for additional support. Inhale on the way down and Exhale with Kegel contraction (squeeze & lift pelvic floor – should feel bladder & sphincter engage) on the way up
After Warm-Up Transition to Main WOD.
WOD: Perform the following 8 Exercises in a Circuit for 40s each with 10s Rest for 3 Rounds — No additional Rest between each Round.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 24 Sets, 0s 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.
- Dynamic SB/DB/KB/MB/Weighted Object Step-Ups (20s Each Leg): *Up-Up-Down-Down *Hold Weighted Object anyway you like *Head Back & Eyes Forward *Lift Collar Bones 1” *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
- Spartan Walk~Out Push Ups: Start on Stomach with Hands Shoulder Width, Fingers Spread, Quads Engaged, Knee Caps off Ground, Butt Squeezed > Push-Up > Walk Hands Back with Arms & Legs Straight > Walk Back to Start > Repeat *Elbows In *Collar Bones Up *Shoulders Back & Down *Modify with Push-Up on Knees *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
- KB/DB/Weighted Object Suitcase Walk (20s per Side): *Hold heavy load in ONE Hand for Short Distance *Head Back & Eyes Forward *Keep Wrist in Neutral Position – No Wrinkles *Lift Collar Bones 1” *Big Step – Heel > Toe Push Off *Fast Walk *Squeeze Butt *Keep Belly in for added Stability – Breathe rhythmically
- Band Squats w. Side Steps (Alternate): *Band around Feet/Ankles/Knees *Start with Feet Together > Take 1 Side Step to RT – Feet Shoulder Width > Squat > Switch Direction > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge & Lower Into Squat &*Arms go up with squat *Keep Belly in for added Stability – Breathe rhythmically
- Jump Rope: *Any Variation *Heels height of a credit card *Breathe rhythmically
- DB Reverse Flys & Lateral Raises (20s Each): *Light Weights *Bend Elbows to make easier *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
- Dance Club Moves: *Breathe rhythmically
- 8. MB/DB/SB/KB/Weighted Object Back Lunges w. Rotation (Alt. Sides): *Rotate Weight Over Front Leg *Lift Collar Bones 1” *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.
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
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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