Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 7 Exercises for 30s each with 10s rest in a circuit 5x. Rest 10s between circuits. Push it to the max for the final round (Circuit 5)
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 35 Sets, 10s Transition Time after completing all 7 movements*
**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.
- Monkey Jump Push-Ups: *Bend Forward & Place Hands under Shoulders while on Tippy Toes > Bring Head toward floor > Jump Up *Downward Position with Hips Up *Lock Shoulders Back & Down *Use Fists or DB’s for Wrists as needed for Wrist Pain *Modify without Jump or do Kneeling Push-Ups *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
- Squats w. Arm Raises: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips & Lower into Squats while Raising Arms for Counterbalance *Get as Low as possible *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
- Glider Push-Up Pike (Use Gliders): *Start on stomach > Push-Up > Pike *Bring Feet toward Hands with Straight Legs *Move from Core *Lift Collar Bones 1” *Keep Hands Low *Modify with Pike or Jackknife without Push-Up or Kneeling Push-Up *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
- Prisoner Split Squat – (15s Each Leg:) *Back Straight *Interlace Fingers & Squeeze Shoulder Blades *Modify w. Arms to Sides or Back Lunges *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
- DB Rows, Band Rows or TRX Rows: *Lift Collar Bones 1” *Lock Shoulders Back & Down *Relaxed Grip *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)
- Kneeling Triceps Extensions (Use Chair or Couch): *Start in Kneeling Position: Hands on couch/chair *Lift Collar Bones 1” *Elbows In *Keep Head Back *Bring elbows under hands*Bring Knees back to make harder *Keep Butt Down *Extend fully to feel Triceps *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
- Jump Squat: *Feet Hip to Shoulder Width *Start & End with Arms Overhead *Hinge from Hips & Lower into a Squat *Shoulders Back & Down *Modify without Jump – Do a Squat Hold *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
*No Finisher – Push harder during last round
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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