Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 6 Exercises two at a time for 30s each with 10s Rest for 6 Sets before moving on to the next two. Push the final set of each movement to the max as tolerated.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 30s Transition Time after completing all 6 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.
- Chair Dips: *Keep Head Back & Eyes Forward *Lift Collar Bones 1″ *Go down a little and all the up *Squeeze triceps at end range *Modify with knees bent and barely go 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
- One Leg Chair Squats (15s Each): *Start with Feet Together *Hinge from Hips *Keep Head Back & Eyes Forward *Hinge from Hip *Lift Collar Bones 1” *Touch Back of Chair Slowly & Get Back Up FAST- Don’t get comfortable *Modify height as needed or 2 Legged Squats to work on Form *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/KB Single Arm Row in Split Stance (15s Each): *Feet hip width, one foot forward, one foot back, back foot elevated *Lift Collar Bones 1” *Head & Eyes Aligned with Spine *Shoulders Back & Down *Squeeze Shoulder Blade to Spine *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)
- DB/MB/Heavy Object Side Chair Steps (15s Each Side): *Hold weight at chest as tolerated *Challenge with heavier ball and faster speed *Lift Collar Bones 1” *Modify without Weight or Side Steps with Smaller Step or Staircase or Side 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
- Push-Ups w. Glider Jacknife & Hip AB/AD: *Start on stomach, hands outside shoulders with fingers spread and elbows in, feet on Gliders *Lift Collar Bones 1” *Pack Shoulders *Knee caps off ground – activate quads *Push-up while bringing knees towards chest > back to push-up position > Hip AB > AD > Repeat *Modify with Kneeling Push-Ups or Plank – Hands or Elbows *Keep Belly in for added Stability – Breathe rhythmically
- MB/SB/DB/KB/ Heavy Object Forward Lunge (15s/side): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Move forward & back from Core *Slight Forward Lean *Bigger step is easier on the Knees *Modifications: Smaller Step & Go Slower *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 StabilityCircle 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!
