Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 7 Exercises in a Circuit for 40s each with 10s Rest for 3 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets, 30s rest after completing each Round*
**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.
- Knee Drive Push-Ups: *Start on stomach on floor with hands equal or lower to chest *Spread fingers *Elbows In *Bring Knee up Fast with each Push-Up *Lift Collar bones 1” *Knee action helps with Push-Up when done correctly *Goal 8-12 Reps *Modification: Kneeling Push-ups or Use Elevated Surface or Mountain Climbers *Draw the belly in toward the spine the whole time. *Inhale on the way down and exhale (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- SB/KB/DB/Heavy Object Forward-Back Lunges (20s each side): *Lunge Forward > Lunge Back *Stop in middle to make the movement easier *Hold Weights in both Hands as tolerated and if you have them *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Bigger Step is easier on the Knees *Modification: Back Lunge Only *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
- 1 Leg Burpee (20s Each Leg): *Start on Stomach with Hands lower than Chest *Spread Fingers *Lift Collar Bones 1″ *Stand up on 1 Foot with Hop & Repeat for 20s & Switch *Modification: Burpee or Variation *Draw the belly in toward the spine the whole time. *Inhale on the way down and exhale (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- SB/KB/DB/Heavy Object Dynamic Step-Ups (20s Each Side): *Use chair, staircase or small step *Lead with Right Foot for 20s & Repeat with Left – Up-Up-Down-Down *Add Heavy object only if tolerated *Modify with Various Step Heights/Load *Keep Belly in for added Stability – Breathe rhythmically: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Keep Belly in for added Stability – Breathe rhythmically
- Single Leg Squat w. Lateral Glide (20s Each Side): *Left Foot is on top of Glider > Glide Foot to Left as you Hinge & Squat from RT Hip > Repeat for 20s & Switch *Keep Back Flat *Squeeze Butt & Shoulder Blades *Hold for 1s at top *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Modify with Various Step Heights/Load *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
- Seated Band Rows w. Hinge: *Anchor band around stable object or feet (be careful not to hit face) *Do Pull-ups, TRX or Perform Bent Over Row as needed *Sit Tall with Lengthened Spine > Legs extended with slight Knee Bend > Hinge Forward from Hips without moving Legs > Hinge Backward from Hips & Perform Row *Squeeze Shoulder Blades at end ROM *Hold for 1s *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Low Hands *Inhale with rib cage expansion/belly relaxed on the PULL and exhale, drawing in of the belly and Kegel contraction (engage bladder) on the way down (opposite of others movements)
- 4 Square Leg Hops (20s Each Leg): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Stand on RT Leg & Hop Clockwise to each quadrant of a Square *After 20s stand on LT Leg & Hop Counterclockwise *Relax Heels *Modification: Perform with both legs as needed or do a pattern without jumping *Keep Belly in for added Stability – Breathe rhythmically
Finisher: Perform the 3 Exercises below for 5 Minutes as fast as possible with good mechanics – AMRAP! – Rest as needed
- 6 Body Weight Squats: *Arms go up as Hips Hinge *Keep Head Back & Eyes Forward *Lower into deep Squats *Knee Tracking *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
- 6 Jump Squats: *Start & End with Arms Overhead *Keep Arms Straight *Feet Hip Width *Hinge & Lower into Squats *Knee Tracking *Modification: Take out Jump *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
- 6 Mountain Climbers (6 Each Side): *Keep Hands low *Corkscrew Elbows *Do your best to not drop Hips *Lift Collar Bones 1” *Drive Legs straight back *Modification: Standing Mountain Climbers *Keep Belly in for added Stability – Breathe rhythmically
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!
