Warm-up prior to workout
WOD: Alternate the following 10 Exercises two at a time for 30s with 10s Rest for 3 Sets each before moving on to the next Station. Cardio inspired by: https://www.youtube.com/watch?v=VnWj0gIqGPY
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets*
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.
1. DB/MB/KB Stability Ball Russian Twists: *If you don’t have a Ball perform another variation of a Russian Twist *Keep Hips Up & Level *Lift Collar Bones 1″ *Rotate from Core *Rotate onto each Shoulder *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
2. Cardio: Standing Arm Reach Up > Reach Forward > Reach Side: *Breathe rhythmically *Land on Balls of Feet – Toes Up *Lift Collar Bones 1”
3. Stability Ball/ Glider JackKnife (Tuck): *Knees Barely Off Ground *Lift Collar Bones 1” *Body Set Up should allow Hands to be at Chest Height or Below *Maintain Plank *Corkscrew Elbows to Engage Lats *Move from Core *Modification: Use Elbows; Elevated Position or do Beast *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
4. Cardio: Jump Twists (Fwd-Right-Fwd-Left) *Breathe rhythmically *Toes Up
5. Band High to Low Wood Chops: *Use MB/DB if you don’t have a Band *Ideally, Anchor Band to a High Anchor Point *Lift Collar Bones 1” *Rotate from Core *Weight Shift *Modification: Use a Weight *Inhale with rib cage expansion/belly relaxed on the way up and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way down
6. Cardio: Mountain Climber RT > Mountain Climber LT > Burpee > Repeat: *Breathe rhythmically *Lift Collar Bones 1” *Push into Ground
7. TRX/DB/Band Reverse Flys (T): *TRX: Start at End Position = T *Keep Hands Low to avoid using Neck *One Foot Forward, One Foot Back to help with Movement as needed *Lift Collar Bones 1” *Squeeze Shoulder Blades *Draw belly in towards the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
8. Cardio: Back Lunge Touch w. Kick (15s per Side): *Breathe rhythmically *Lift Collar Bones 1” *Push into Ground *Land on Balls of Feet – Toes Up
9. TRX/DB Biceps Curls w. Squats: *Inhale on the way Down, Exhale on the way Up *Lift Collar Bones 1” Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
10. Cardio: Skater Hop LT > Lateral Shuffle RT > Skater Hop RT > Lateral Shuffle LT: *Breathe rhythmically *Lift Collar Bones 1” *Push into Ground *Land on Balls of Feet – Toes 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 I AM A PRIORITY Coaching Program starting Monday!
CLICK HERE FOR YOUR FREE DISCOVERY CALL>>> Brien Shamp’s Coaching Program
I’d love to help you achieve your best self!
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!
