Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 5 Station Primary Movements (PM) for 40s and follow with Active Rest Movements (ARM) for 40s for 3 Sets at each Station. Rotate to the next Station when all 3 Sets are Complete. Transition Time is 5s between PM & ARM so move quickly!
*Set Gym Boss or Interval App to: 40s 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.
PM (40s x 3 Sets):
- MB/DB/KB/Weighted Object Step-Ups (20s Each Side): *Barely Touch Back Foot so all Weight is on Front Foot on Step *Explode into Step > Down Slow & Controlled *Modify with no added weight *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
- DB Renegade Row > Push-Up (Alt. Sides): *Perform Row with Right Arm > Push~Up > Row with Left Arm > Push~Up > Repeat *Lift Collar Bones 1” *Low Hands *Squeeze Shoulder Blades at End ROM of Row *Relax Upper Traps *Modify with Elevated Surface or on Knees or go wider Feet & Bent Over Rows / Band or TRX Rows *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)
- KB/DB/SB/MB/Weighted Object Straight Leg Deadlifts: *Feet hip width *Hinge from Hip *Keep Back Flat (Feel Stretch in Hamstrings) *Lift Collar Bones 1” *Modify for those with Back Issues: Bridges/1 Leg Bridges *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
- KB/DB/SB/MB/Weighted Object Staggered Squats (20s Each Side): *Feet shoulder width *One foot forward, one foot back (toes in line with heel of other foot) *Hinge from Hips and Go As Deep As Possible *Modify by sitting into a Chair and no added weight *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
- KB/DB/SB/MB/Weighted Object Crossover Lunge (20s Each Side): *Lift Collar Bones 1” *Keep Head back & Eyes Forward *Modify with small step and no added weight *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
ARM (40s x 3 Sets):
- One Foot Lateral Hop (20s Each Leg): *1 Foot Jumping Right to Left *Relax Heels *Breathe rhythmically
- High Knee Run w. Arms Straight: *Touch Knees to Hands *Toes Up *Relax Heels *Breathe rhythmically
- In-In-Out-Out: *Lead with different Foot every 20s *Relax Heels *Breathe rhythmically
- Lateral Butt Kicks: *Attempt to kick your own butt and shift right to left *Breathe rhythmically
- Jumping Jacks: *Breathe rhythmically
Finisher: Squat, Jump & Rotate: 20s x 10s x 6 Sets
*One Foot Forward, One Foot Back *Touch ground with Squat *Look Straight Ahead *Modify without the Jump *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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