Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
Advanced Warm-Up (2 Sets Each) – Modify as needed:
- Squat Hold w. Back Lunges – 10 Reps Each Side *Feet Hip Width
- Hand Release Push-ups – 10 Reps *Modify on Knees or with Hands on Elevated Surface
- Front Loaded Good Mornings – 10 Reps *Modify with Bridges
After Advanced Warm-Up transition to WOD.
WOD: Complete the following 8 Exercises in a Circuit for 40s with 10s Rest for 4 Sets each.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 30s Transition Time 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.
- Glider Body Saw: *Start in Push-Up Position with Feet on Gliders *Lift Collar Bones 1” *Corkscrew Elbows In *Glide Head Back *Shift Weight Forward & Back *Modify with Commando Crawl without Gliders or Perform on Crawl on Knees *Increase challenge with 1 Leg *Draw the belly in toward the spine the whole time. Inhale on the forward glide and exhale, with Kegel contraction (engage bladder) on the way back.
- MB/DB/KB Stability Ball Supine Russian Twists (perform without ball on back if you don’t have a ball): *Head on Ball *Hold a MB over Chest with Straight Arms *Pack Shoulders, Chest up *Rotate from Core onto each Shoulder *Squeeze MB to engage Core *Keep Hips Up & Level *Squeeze Butt *Feel Feet connected to ground *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
- Stability Ball Cobra Hold w. Internal/External Rotation (Hold 40s): *Lift Collar Bones up 1″ *Squeeze Shoulder Blades *Move Forward on Ball to make harder *Arms by Sides *Internally & Externally Rotate Arms *Modification: No ball *Keep Belly in for added Stability – Breathe rhythmically
- Supine Stability Ball Reverse Crunch: *Lying on your back, grab ball between heels and hamstrings *Curl from Core *Stay in a Tight Ball & Move from Obliques *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
- Prone Stability Ball Reverse Hyper: *Hands under shoulders, head above hands lying on top of ball *Perform hip extension and return back to start *Keep arms straight *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
- MB/DB/KB Figure 8’s on 1 Foot (20s Each Foot): *Rotate from mid-section *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Keep Belly in for added Stability – Breathe rhythmically
- DB/TRX T (Reverse Flys) & DB/TRX Biceps Curls (20s Each): *Staggered Stance to use Legs to help Arms with T *Toes Up *Keep Arms Straight with T *Lift Collar Bones 1” *Squeeze Shoulder Blades *Bring Arms to Forehead with Curl *Draw 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)
- Lateral Beast w. Opp. Arm & Leg: *Knees barely off Ground *Hands Under Shoulders, Knees Under Hips *Corkscrew Elbows In *Shoulders Back & Down *Avoid Movement with Spine *Modify with Knees on Ground *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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