Warm-up prior to workout
WOD: Complete the following 8 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 16 Sets, x 2; Rest 60s Transition Time after Completing The 2nd 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.
- Prisoner BW Squats w. Straight Leg Side Lift (20s Each Side): *Add Ankle Band for added challenge *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips *Squat > Stand > Lift Straight Leg Out to Side as High as Possible > Squat > Repeat other Side *Modify without hands behind head *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
- Wacky Jacks: https://www.youtube.com/watch?v=kJXtXg4Zj6I *Straight Legs *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Open Arms to get Stretch in Chest *Squeeze Sides of Torso as you go down *Elbow & Same Side Leg/Hip Close Together *Keep Belly in for added Stability – Breathe rhythmically
- MB/DB/KB/Weighted Object Seated Russian Twist: *Sit Tall *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Move from Core/Trunk – Not Arms/Hands *Modify Laying on Back *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
- In-In-Out-Out Step-Ups w. Small Step (20s Leading w. Each Foot): *Start with Feet Straddling Step *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Relax Heels *Increase intensity with Quicker Feet & Higher Step *Keep Belly in for added Stability – Breathe rhythmically
- Supine Lower Ab Curl w. MB /Swiss Ball: *Place Swiss Ball Under Legs & Lock in place with Heels *Hands Under Tailbone or off to Sides *Stay tight to keep Ball underneath Knees as you roll back *Modify with roll *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
- Fwd-Fwd-Back-Back (20s Leading w. Each Foot): *Relax Heels *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Increase intensity with Quicker Feet *Keep Belly in for added Stability – Breathe rhythmically
- Backward Lunge w. MB/DB/KB/Weighted Object Figure 8 (20s Each Side): *Perform Horizontal Figure 8 while Performing Back Lunges *Rotate from Core *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
- Jump Rope/Tramp/Cardio: *Relax Heels *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Modify without Rope *Breathe rhythmically
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!
