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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 6 Exercises for 20s with 10s Rest for 6 Sets each before moving on to the next Exercise.
*Set Gym Boss or Interval App to: 40s Work, 5s 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.
- KB/DB/MB/Weighted Object 2 Arm Handle Squat (AKA Jefferson Squat): *Use 1 or 2 weights *Stand on something to increase ROM as needed *Hinge & Squat *Do not Touch Ground *Weight Hangs below Groin with Straight Arms *Down Slow & Hold for 1s *Squeeze Butt at Top for 1s *Squeeze Shoulder Blades the whole time *Respect heavier loads to not hurt themselves or take away their weights if they don’t get it *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/KB/SB/MB/Weighted Object Stability Ball Chest Press (20s Each Side or if a challenging load use a weight in both Hands): *Pack Shoulders *Keep Hand Close to Chest & Low *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
- Skater Lunge (aka Apollo Ono’s): *Hands behind Back-Hinge Forward maintaining ideal Posture & Laterally Hop to Right & Left *On Odd Sets perform movement with a Stick Landing & Explode as far as possible Right & Left *On Even Sets perform movement for Speed *Keep Eyes Straight *Modify with Smaller Steps or Jumping Jacks or with Cardio of Choice *Breathe rhythmically
- Band Rows w. Hinge (Double up Bands for added Challenge or Use Dumbells as Needed): *Sit with a tall lengthed spine *Hinge forward & back *Flat Back *Keep Hands below Chest to relax Neck *End with Squeeze of Shoulder Blades *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)
- Sprinter Backwards Lunge w. Knee Drive: *Add Resistance with Anchor Point Training if you have it *Opp Arm & Leg *Finish with Knee Drive & Hold Leg at Top *Knee should go down vs. back *Hinge forward with back flat *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
- Burpee w. Lateral Shuffle: *Shuffle right > Burpee > Shuffle left > Burpee *Modify without Burpee or with Cardio of Choice *Breathe rhythmically
Finisher: 4 Cone Liners or Cardio of Choice (Consider using home equipment): 20s x 10s x 6 Sets
*Work at Own Pace *Modify with Walking *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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