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 the Active Rest Movement (ARM) for 40s for 3 Sets each before rotating to the next Station.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after completing all 6 Sets*
**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 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 Chair Step-Ups with Elbow & Hip Drive (20s Each Side): *Start with right foot on chair or step *Forward Bend from Hip in Sprinter Position *Barely touch Back Foot so all weight is on Front Foot on chair or step *Opp. Arm & Leg *Squeeze Butt at top *Explode onto chair/step with each Rep and go down slow *Switch to other side after 20s *Modify with Small Step *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
- DB Renegade Rows (20s per Side): *Use 1 DB *Start in Push-Up Position *Lock *Find Stable Position *Wide Legs is easier *Lift Collar Bones 1″ *Low Hands (below Chest) *Squeeze Shoulder Blades at end ROM *Relax Upper Traps *Modify with Kneeling *Draw the belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- KB Goblet Ankle Band Side Squats (Alternate Sides): *Hold weight in Goblet Position *Keep Elbows In *Lift Collar Bones 1” *Feet no wider than Shoulder width *Step to Right > Hinge & Lower into Squat > Switch to Left *Modify without Weight or Band *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
- Chair Kneeling Triceps Extensions *Hands start on chair in kneeling position *Lift Collar Bones 1″ *Squeeze butt *Bring knees forward or back to make harder or easier *Drop elbows and extend to full range of motion *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
- DB/KB: SingleLeg Deadlift (20s Each Side): *Start with Feet Together *Bend RT Knee > Hinge from Hips > Squeeze Butt at Top *Repeat for 20s and then switch sides *Lift Collar Bones 1″ *Modify by holding onto something *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
ARM (40s x 3 Sets): *Keep Belly in for added Stability – Breathe rhythmically
- In-In-Out-Out: *Lead with different Foot every 20s *Start with feet wide and go in with the right > left > and back out with the right > left *Switch the lead foot after 20s *Relax Heels
- One Foot Lateral Hop (20s Each Leg): *1 Foot Hopping Right to Left *Relax Heels *Modify with Balance on 1 Foot
- High Knee Run: *Toes Up *Relax Heels
- Forward-Forward-Back-Back: *Lead with different Foot every 15s *Visualize going Forward into two squares & Backward into 2 squares *Relax Heels
- Wide Low Mountain Climbers: Lower Push-Up Position for those who can *Wide Feet *Lift Collar Bones 1″ *Stay Low *Modify with Regular or Standing Mountain Climbers
Finisher: Forward-Back Frog Jumps: 20s x 10s x 4
*Keep Arms Straight inside Thighs *Hinge from Hips *Maintain Shin Angle *Keep Head Back & Eyes Forward *Get as low as tolerated *Explode Up *Modify: Squat Hold *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
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!
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!
