Warm-up prior to workout
WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds. 30s rest after each round.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 28 Sets, 30s Transition Time after Completing each Round*
**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. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated**
1. DB/KB/SB/MB Single Leg Deadlift (Bent Knee Leg Deadlift) (15s per Side): *Similar to a 1 Leg Squat with Weight Starts on the Ground *Grab something Heavy *Weight is in Opposite Hand *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulders Blades *Focus on Hinge first then Lower to pick up Weight *Modify for folks with Back Issues with Bridges – make sure you announce this *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
2. Yoga (aka Hindu) Push-Ups: *Fists/Hands Under Shoulders *Start is the same as Dive Bomber but End of the Movement goes Straight Back like a Downward Dog *Lift Collar Bones 1” *Corkscrew Elbows In *Modify as needed – Kneeling Push-Ups *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
3. DB/KB/SB/MB Bulgarian (Elevated) Split Squats (15s per Side): https://www.youtube.com/watch?v=T–Sg-g0vnw *Knees over toes *Elevate Back Leg *Squeeze Butt at Top *Lift Collar Bones 1” *Squeeze Shoulder Blades *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
4. TRX Band / DB Rows: *Keep Head Back & Eyes Forward *Low Hands *Lift Collar Bones 1” *Squeeze Shoulder Blades *Corkscrew Elbows In *Draw belly in towards the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
5. Walking Sprinter Lunges > Backpedal To Start: *Keep Head Back & Eyes Forward *Knees over toes *Squeeze Shoulder Blades *Lift Collar Bones 1” *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
6. Bear Crawl & DB/MB/KB Ground To Overhead Press: *Crawl with Hips in Air *Opp. Arm & Leg > Perform Ground To Overhead Press every few Seconds *Try to touch same Foot to same Hand to encourage Stretch *Keep Legs Straight *Feet Hip width on Tippy Toes *Lift Collar Bones 1” *Relax Shoulders *Modify with moving Plank on Elbows *Keep Belly in for added Stability – Breathe rhythmically
7. Long Jump > Back Pedal: *Start with Feet Hip Width & Arms Overhead > Hinge from Hips > Jump 2x > Backpedal > Repeat *Modify with Monster Walk *Keep Belly in for added Stability – Breathe rhythmically
Finisher: 20s x 10s x 6 Sets
Speed Skaters: *Skate Right to Left *Hinge from Hip *Back Flat *Keep Head Back & Eyes Straight *Keep Belly in for added Stability – Breathe rhythmically
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 I AM A PRIORITY Coaching Program starting Monday!
CLICK HERE FOR YOUR FREE DISCOVERY CALL>>> Brien Shamp’s Coaching Program
I’d love to help you achieve your best self!
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!
