Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Complete the following 8 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 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.
- Cardio
- Supine Dead Bug *Lie on your back and place both knees and hips bent to 90 degrees and both arms pointed towards the ceiling. Activate your lower abdominals (transversus abdominis) by bringing your belly button inward and by activating your pelvic floor muscles 20 to 30% of a maximal Contraction. Lower one leg straight and lower the opposite arm over the head. Just before you touch the ground return the leg and arm to the starting position and repeat with the other leg and opposite arm. *Exhale on the way down with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) and inhale on the way up
- Plank Up~Downs (20s Leading Each Side): *Shoulders Back & Down *Back Flat *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Modify on Knees *Keep belly in the whole time. Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Prone Hip Extension > Abduction: *Lift Legs off ground > Abduct > Adduct > Repeat *Focus on Glute Engagement – Encourage to place Hands on Glutes to feel activation on the first set *Toes to Nose *Ext. rotate shoulders with arms to sides *Keep belly in the whole time. *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
- Cardio
- DB/Band T & Biceps Curls (20s Each): *Feet shoulder width *Squeeze Shoulder Blades at end rom with reverse flys *Relax Neck/Shoulders *Lift Collar Bones 1” *2s Hold at end ROM *Squeeze *Draw belly in towards spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- DB/MB Stability Ball Russian Twist: *Bridge with Head & Shoulders on Ball *Keep Hips Up & Level *Hold Hands over Chest *Rotate from Core *Lift Collar Bones 1” *Modify with the Seated Russian Twist *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/MB Supine Sit Up Reach: *Start with MB at Chest > Sit Up and Press MB Overhead > Finish with Elbows to Ears *Lift Collar Bones 1” *Feet Wide, Dig Heels *Modify with Quadruped (Opp. Arm & Leg) *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 *Hinge from Hips *Explode Up *Wide Feet *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
Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – They should be here before leaving. Emphasize slow deep breaths.
Bring it in and Break it down and give the team some love! Word of the Week = ADAPT
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!
