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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 followed by 40s of the Secondary Movement (SM) for 40s for 3 Sets each before rotating on to the next station.
*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.
Station 1:
- DB/KB/MB Split Squats with Elevated Front Foot (20s Each Side): *Hold DB/KB on the Same Side as the Bent Back Knee as tolerated *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Make sure you come all the way up & Squeeze your Butt *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
- Cross-Over Mountain Climbers: *Push~Up Position *Bring Knee to Opp. Side Armpit *Rotate from core *Collar Bones up 1” *Stay Low *Keep Belly in for added Stability – Breathe rhythmically
Station 2:
- Yoga (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” *Turn Elbows In *Modify with Kneeling Push-Ups or Elevated Hands *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
- Dynamic Step-Ups or Forward Lunges @ Up The MIddle (20s leading with each leg) *Breathe rhythmically
Station 3:
- DB/KB/TRX/Band 1 Arm Rows (20s Each Arm): *Squeeze Shoulder Blades at End ROM *Modify with 2 Arm Rows *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)
- Commando Crawl: *Start in plank *Lift Collar Bones 1”*Crawl with Opp. Arm & Leg *Glide Head Back *Modify with Hand Crawl, Beast Craw or Crawll on Knees or Standing Opp. Arm & Leg Reach *Draw the belly in toward the spine the whole time. *Breathe rhythmically
Station 4:
- Backwards Lunges w. 1 Arm Press (20s Leading w. Each Foot & Arm): Opp. arm & leg movement *Move from Center *Lift Collar Bones 1” *Keep Arms Straight *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
- Lateral Shuffle (Add MB Press into wall @ Up The MIddle)
*Breathe rhythmically
Station 5:
- DB/MB/Plate/KB Single Leg (Straight) Deadlift (20s each side): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulders Blades *Hinge *Make it a tough for approx. 8-10 Reps *Modify for folks with Back Issues with Single Leg Bridges *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
- Short Distance Right – Left Carioca: *Athletic Position – Stay Low *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically
Finisher: Jump Squats: 20s x 10s x 6 Sets
*Feet Hip Width *Hinge & Lower into Squat *Start & End with Arms Overhead *Maintain Shin Angle *Modify without Jump or Do Monster Walk *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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