Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 5 Station Strength Movements (PM) for 30s followed by the Active Cardio Movement (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets*
MAIN (30s x 4 Sets):
- Squat Hold w. Back Lunges (15s Each Side): *Feet hip width *Lift Collar Bones 1” *Back Knee Drops Straight Down *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
- Side Plank Hip Drop on Hand (15s Each Side): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Stack Hips *Modify on Elbow or Knees *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
- Straight Leg Ankle Band Side Step : *Feet shoulder width *Lift Collar Bones 1” *Modify with side leg raises *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
- Stability Ball Supine Roll Out (Perform Bridges if you don’t have the Ball): *Head & Shoulders on Ball *Arms Extended to Sides > Attempt to Roll to Elbow > Alt. Sides *Keep Hips Up & Level *Keep Belly in for added Stability – Breathe rhythmically
- Push Up + Mt. Climber Combo: *Perform a Push Up > Then Perform 4 Mt. Climbers > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Shoulders Back & Down *Modify on Knees or Elbows *Keep Belly in for added Stability – Breathe rhythmically
Cardio: (30s x 4 Sets):
- Stance Jacks: https://www.youtube.com/watch?v=NKTzIM00gbU *Start with Feet together > Jump Legs Laterally & Squat, Touching Opp.Foot > Extend Back to Start with Feet Together > Switch *Soft Landing *Modify with Squats & Hand to Opp. Foot *Breathe rhythmically
- Airborne Heisman’s: https://www.youtube.com/watch?v=xMD06kfDZHE *Running Side to Side with High Knees (1 Step Each Way) *Toes up *Modify without High Knees and go slower *Breathe rhythmically
- Forward Two-Back Two: *Toes up *Breathe rhythmically
- Double Heisman’s: *Running Side to Side with High Knees (3 Steps Each Way (1-2-3 > Switch) *Toes up *Modify without High Knees and go slower *Breathe rhythmically
- Forward-Back Line Jumps Moving Laterally (15s Each Direction): *Jump Forward & Back over a Line & Move to Right > Switch Half Way *Toes Up *Modify with Fwd-Fwd-Back-Back *Breathe rhythmically
2 Minute CORE Finisher: Plank – Side Plank Combo
*Breathe Rhythmically *Focus on Discipline!
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.
Your friend & coach,
Brien
Telephone: (650) 514-6679
Share this #Workout by forwarding it to your friends and family!
