Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 5 Station Primary Movements (PM) for 40s followed by the Active Rest Movements (ARM) for 40s for 3 Sets each.
All Campers will perform the same ARM as a Group; however, you can accommodate twice as many Campers if half the Group does the PM and the other half does ARM. Transition Time is 5s, so move quickly!
*Set Gym Boss or Interval App to: 40s Work, 5s Rest, 6 Sets, 30s Transition Time after completing all 6 Sets*
**Heart Rate Monitor Zone: Blue to Orange. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Orange Zones are generally anaerobic zones. Blue Zone is an aerobic zone. Work in zones 4 & 5 for 10 minutes or more as tolerated**
*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.
PM (40s x 3 Sets):
- Sprinter’s Backwards Lunges w. Hip & Elbow Drive (20s Each Side): *Start with feet hip width > Lunge back with RT leg > RT Arm Forward *Forward Bend from Hip in Sprinter Position – Opp. Arm & Leg *Explode into Ground > Drive RT Knee & LT Arm Up > Switch sides after 20s *Modify with smaller step and without knee drive *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
- DB/KB Renegade Row > Push-Up (Alt. Sides): *Perform Row with Right Arm > Push~Up > Row with Left Arm > Push~Up > Repeat *Lift Collar Bones 1” *Low Hands *Squeeze Shoulder Blades at end ROM of Row *Relax Upper Traps *Modify on Knees or go Wider Feet & Bent Over Rows / Band or TRX Rows *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)
- Sandbag/MB Front Loaded Good Mornings: *Hinge from Hip *Keep Back Flat (Feel Stretch in Hamstrings) *Lift Collar Bones 1” *Modify for those with Back Issues: Bridges/1 Leg Bridges *Draw the belly in toward the spine the whole time *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Split Squats Jumps (20s Each Side): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hips *Modify with Split Squats – hold onto wall as needed *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
- MB/DB Standing Reverse Wood Chops with Weight Shift (20s each side) *Lift collar bones *Low to high-knee to shoulder movement *Keep back flat *Hinge from hip *Rotate from core *Arms straight to make harder 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
ARM (40s x 3 Sets):
- One Foot Lateral Hop (20s Each Leg): *1 Foot Jumping Right to Left *Relax Heels *Breathe Rhythmically
- Burpees *Breathe Rhythmically
- Forward-Forward-Back-Back: *Lead with different Foot every 20s *Visualize going Forward into 2 Squares & Backward into 2 Squares *Relax Heels *Breathe Rhythmically
- Boxing *Breathe Rhythmically
- Wide Low Mountain Climbers: Lower Push-Up Position for those who can *Wide Feet *Lift Collar Bones 1” *Stay Low *Breathe Rhythmically
Finisher: Forward-Back Frog Jumps: 20s x 10s x 4-6 Sets
*Hinge from Hips *Explode Up *Wide Feet *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
Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – They should be here before leaving. Emphasize slow deep breaths.
Bring it in and Break it down and give the team some love! Word of the Week = RELAX
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 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 >> Subscribe & Get Our Free Foam Roller Guide Resource
Your friend & coach,
Brien
Telephone: 650-654-4604
Share this #Workout by forwarding it to your friends and family!
