Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: As a Group, perform the following 6 Core Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after each Completed Round*
- Back Lunge w. MB/DB/KB/WEIGHTED OBJECT Rotation: *Step back & Lunge > Rotate Weight Over Front Knee > Step back to Start Position > Repeat on other side *Move from Center *Keep Head Back & Eyes Forward *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
- MBMB/DB/KB/WEIGHTED OBJECT Standing Slams/Chops: *Feet Hip to Shoulder Width *Slam MB into the ground with all of your might *Use Whole Body *Modify by bringing MB to Forehead *Draw belly in toward spine the whole time. Inhale on the PULL/LOAD and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Push-Ups on MB/Foam Roll/Book w. Roll: *Wide Feet *Perform Push-Up with One Hand on MB > Roll MB to Opp. Hand > Repeat *Keep Quads Engaged to keep Hips from Dropping *Modify with no Push-Up or Kneeling *Lock Shoulders Back & Down *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
- MB/DB/KB/WEIGHTED OBJECT Standing Squat & Circle Arms (20s each side with circle): *Feet Hip to Shoulder Width *Descend into a Squat & Bring Weight Overhead From Right To Left > Repeat > Squat & Bring Weight Overhead From Left To Right *Hinge from Hips *Modify without MB or Press *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
- Kneeling MB/DB/KB/WEIGHTED OBJECT Side Bends: *Place Weight on Top of Head *Open Elbows *Squeeze Shoulder Blades *Keep Head Back & Eyes Forward *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
- Seated Figure 8’s w. MB/DB/KB/WEIGHTED OBJECT: *Sit tall *Weave MB In & Out of Legs *Lengthen Spine *Extend Arms to make harder > Bring MB closer to make easier *Modify with grabbing knees to chest with feet off floor *Keep belly in & Breathe rhythmically
Finisher: Insanity Squat Jumps & Fast Feet: 3 Minutes
Insanity Squat Jumps: *Start with feet together > hinge & lower into squat while simultaneously spreading feet wide > come up from squat and bring feet together > Repeat
Fast Feet: *Move feet as fast as possible *Lift Collar Bones 1” *Toes up – land on balls of feet *Breathe rhythmically
I hope that you get a chance to give this workout a try soon.
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Brien
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