Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform Cardio & Strength for 30s and 10s transition time with 0s rest after each Round (if you need to rest, you can do so on your own time). No Rest after each Round (5 Rounds Total). Focus on breathing and modify as needed.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 50 Sets, 0s Transition Time after Completing all 10 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.
- Walk/Jog/Sprint/Dynamic Step-Ups (15s Each Side if Performing Step-Ups): *Lead with Right Foot for 15s & Repeat with Left – Up-Up-Down-Down *Add MB/SB if tolerated *Modify with Various Step Heights *Keep Belly in for added Stability – Breathe rhythmically
- Push-Ups: *Any variation – Preferably on Fist *Stay Tight *Lift Collar Bones 1” *Low Hands *Corkscrew Elbows In *Modify on Knees or with Plank Hold *Perform on a raised surface 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
- Walk/Jog/Sprint/Dynamic Step-Ups (15s Each Side if Performing Step-Ups): *Lead with Right Foot for 15s & Repeat with Left – Up-Up-Down-Down *Add MB/SB if tolerated *Modify with Various Step Heights *Keep Belly in for added Stability – Breathe rhythmically
- Prisoner Sumo Squats or Prisoner Sumo Squat Jumps: *Hinge from Hips > Squat *Knee Tracking *Lift Collar Bones 1” *Squeeze Shoulder Blades *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
- Walk/Jog/Sprint/Dynamic Step-Ups (15s Each Side if Performing Step-Ups): *Lead with Right Foot for 15s & Repeat with Left – Up-Up-Down-Down *Add MB/SB if tolerated *Modify with Various Step Heights *Keep Belly in for added Stability – Breathe rhythmically
- DB/KB/SB/TRX/Band Rows: *Flat Back *Hips Back when Bending Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades & Hold 2s *Draw belly in toward spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Walk/Jog/Sprint/Dynamic Step-Ups (15s Each Side if performing Step-Ups): *Lead with Right Foot for 15s & Repeat with Left – Up-Up-Down-Down *Add MB/SB if tolerated *Modify with Various Step Heights *Keep Belly in for added Stability – Breathe rhythmically
- Monster Walk (15s Leading w. Each Foot) *Lift Collar Bones 1” *Squeeze Shoulder Blades *Hinge from Hips *Slight Forward Lean *Keep Belly in for added Stability – Breathe rhythmically
- Walk/Jog/Sprint/Dynamic Step-Ups (15s Each Side if Performing Step-Ups): *Lead with Right Foot for 15s & Repeat with Left – Up-Up-Down-Down *Add MB/SB if tolerated *Modify with Various Step Heights *Keep Belly in for added Stability – Breathe rhythmically
- Any time of crawl (bear, beast, lizard, military, plank): *Opp. Arm & Leg *Lift Collar Bones 1” *Relax Shoulders & Neck *Modify with Baby Crawl *Keep Belly in for added Stability – Breathe rhythmically
Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – Emphasize slow deep breaths.
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!
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Brien
Telephone: 650-654-4604
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