Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 8 Exercises for 30s with 10s Rest for 4 Sets each.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after completing all 8 Sets*
**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.
- Prisoner Squats or Prisoner Squat Jumps: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Hinge from Hips & Lower into Squat *Maintain Shin Angle *Increase intensity by holding a Weight *Modify with Box Squats *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
- KB/DB/Heavy Object Deadlift (Bent Knee Deadlift) (15s with weight in each hand): *Each Rep is a New Rep *Take Time to be in the Right Position *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Pack Shoulders *Focus on Hinge *Maintain Shin Angle *Modify for those lacking mobility place the weight on a step/box/mat *Keep belly in and Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- KB/DB/Heavy Object Walking Lunges (Forward 2 Steps, Backwards 2 Steps): *Hold Weight any way you like *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Slight Forward Lean *Inhale > Lunge > Exhale > Pop up *Modify with Stationary 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/Band/TRX Biceps Curls & Triceps Kickbacks/Pushdowns (15s Each): *If lacking equipment, do Dips on chair only *Perform the Movements as fast as possible *Stand Tall with Biceps *Slight Forward Lean with Triceps *Keep Elbows by Sides *Hinge from Hips *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *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
- Push-Ups w. Feet Elevated: *Stay Tight *Hands Below Chest *Lift Collar Bones 1” *Elbows In *Modify on Fists, Knees or Hold for those with Shoulder/Postural Issues *Draw the belly in toward the spine the whole time.*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
- Lateral Jumps *Modify with In-In-Out-Out *Relax Heels *Breathe rhythmically
- MB/KB/DB/Heavy Object High To Low Chops: *This is a Total Body Movement *Follow through with Arms *Keep Head Back & Eyes Forward *Lift Collar Bones 1”. Inhale on the up and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- DB/KB Bent Over Rows: *Feet shoulder width *Low Hands to Relax Neck *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades & Hold 1s *Hinge from hips *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)
Finisher: Tabata Speed Skater: 20s x 10s x 4 Sets
*Hands behind Back *Push Side to Side *Increase Speed & Distance if possible *Get Low *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Breathe rhythmically
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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