Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 10 Exercises two at a time for 40s each with 10s Rest for 3 Sets.
*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 > select class time and we will be able to see your heart rate, workout intensity and calories expended.
Station 1:
- Side Plank Hip Drop (AKA Side Plank Pulses) (20s Each Side): *Pulse or Drop Hip to ground without Rotating *Make sure Hips are Stacked and not rotated *Lift Collar Bones 1″ *Elbow under Shoulder *Hand on Hip to Squeeze Shoulder Blades *Modify by crossing Top Leg over Bottom Leg, Bending Knees or 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
- Group Strength: See Below
Station 2:
- Supine Toes to Sky (AKA Pelvic Lift): *Keep Legs Straight & Attempt to lift Pelvis up *Move from Obliques *Bring Arms Overhead to increase challenge and control down to make harder *Arms to Sides and use Hands as needed *Relax Neck & Avoid Grinding Teeth *Look 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
- Group Strength: See Below
Station 3:
- Supine Hollow Rock: *Start with Knees Bent – Extend Legs & Lower as tolerated *Keep imprint into spine *Rock keeping Core engaged *Relax Neck & Avoid Grinding Teeth *Look Down *Bring Arms to Sides to make easier *Modify: Double Knee to Chest Rock *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
- Group Strength: See Below
Station 4:
- Side Lying Leg Raises with Band – Straight Legs (20s Each Side): *Lift Collar Bones 1″ *Keep Hips Stacked *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
- Group Strength: See Below
Station 5:
- Kneeling Glider Roll Out: Move from Hips *Keep Arms Straight while driving Hands into ground *Lock *Lift Collar Bones 1″ *Press Hands into ground – Arms to Sides *Drive Heels into ground *Modify with Walk Out or Reverse Plank or Crab 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
- Group Strength: See Below
Group Strength: *Focus on Foundation, Posture, Form & Breathing *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
*Sets 1-3 as a Group: Bodyweight Squats *Exhale on down to increase rom
*Sets 4-6 as a Group: Jack Knife Push-Ups *Modify w/Kneeling Push-Ups
*Sets 7-9 as a Group: Back Lunges with Arm Reach *Modify with small step
*Sets 10-12 as a Group: Walking Beast *Knees barely off ground *Modify on Elbows or Crawl
*Sets 13-15 as a Group: Alternating Crossover Lunges – Alt Each Side *Modify with small step
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!
