Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 8 exercises in a circuit for 40s each with 10s Rest for 3 Rounds Total.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 20s Transition Time after Completing all 8 Sets – Repeat 3x*
**Heart Rate Monitor Zone: Blue to Orange. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Orange Zones are generally anaerobic zones. Blue Zone 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.
- Prone Pull Downs Superperson w. Bands: *Begin on Stomach with Arms Overhead with Relaxed Shoulders > Bend Elbows & Pull Back toward Pockets (like doing a Lat Pulldown) > At the same time lift Chest & Legs & Hold for 3s *Return to Start Position > Repeat *Lift Collar Bones 1” *Draw belly in toward spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- MB/DB/KB Seated Russian Twist: *Sit Tall & Lean Back as tolerated with Feet off Ground > With MB in Hands, Rotate to RT & LT *Modification: Feet on Ground or Perform Supine for those with Back Pain – Sitting & Twisting, especially when slouching is not good for the Spine *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
- Insanity Jumps or In-In-Out-Out (3 Sets Each): *Switch Lead Foot at Halfway Point for In-In-Out-Out *Start with feet wide *Goal is Speed when Movement is learned *Increase Intensity with greater Depth with Squat & Speed with In-In-Out-Out *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically
- Stability Ball/Glider Leg Curls (20s Each Leg): *Feet on Ball/Gliders *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
- Plank Hip AB/AD w. Feet on Gliders: *Elbows on Bosu or Discs *Keep Butt Locked *Legs Straight *Modify for those with Diathesis or Core Imbalances with Beast/Quadruped *Keep Belly in for added Stability – Breathe rhythmically
- Square Drill – Forward, Shuffle, Back, Shuffle (3 sets each direction): *Short Distance *Stay Low & In Control *Breathe rhythmically
- Supine Lower Abdominal Pelvic Lift: *Straight Legs *Grab something Overhead to Anchor Upper Body > Attempt to bring Heels to ceiling Lifting Pelvis Up > Control Down > Repeat *Move from Obliques *Look at Abdomen *Tongue on Roof of Mouth *Modification: Low Ab Curl *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
- Crab Reach: *Start in Crab Position > Bridge Up & Reach Left Arm Up & Back > Switch *Extend Spine *Turn Hands to Sides to Reduce Stress to Hands/Wrists *Modify with supine basic bridge or Rocking Bridges *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
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
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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