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 30s each with 10s Rest for 4 Rounds. No Rest after each round.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 28 Sets, 10s Transition Time after Completing each Round*
*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.
- DB/KB/SB/MB Single Leg Deadlift (Bent Knee Leg Deadlift) (15s per Side): *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
- 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
- Bulgarian (Elevated) Split Squats (15s per Side): https://www.youtube.com/watch?v=T–Sg-g0vnw *Hands on Hips or Hold Weights to Increase Challenge *Take a big enough Step so Knee is in line with Ankle *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
- 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)
- Prisoner Walking Lunges > Backpedal To Start: *Keep Head Back & Eyes Forward *Bigger the step + easier on the Knees *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
- Bear Crawl & Press: *Crawl with Hips in Air *Opp. Arm & Leg > Perform 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
- Long Jump > Back Pedal: *Start with Feet Hip Width and 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 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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