Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 8 Exercises for 30s each with 10s Rest for 4 Sets before moving on to the next two exercises.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after completing all 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.
- Overhead Stick Staggered Stance Squats (3 Sets Each Foot Forward): *Hold a stick overhead with arms straight – elbows to ears *Visualize holding 100 lbs overhead *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Squeeze Shoulder Blades *Hinge from Hip *Modify with Box Squats or without the stick *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
- Staggered Foam Roll/MB/Small Ball Push-Ups: *One Hand on Roll/Ball- Other Hand on ground > Switch Sides after each Rep *Hands should be below Chest *Lift Collar Bones 1” *Elbows In *Modify on Knees – Show variations for those with Shoulder~Postural Issues – Just Hold *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/Heavy Object Forward Lunges: *Hold weight in each hand as tolerated *Slight Forward Lean *Drive Foot into ground *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Modify without 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
- DB/Weighted Object Squats with Biceps Curls & Press: *Start with feet shoulder width & arms to sides holding weight > hinge and squat > biceps curls & press during ascent of squat > repeat *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Get Full ROM *Modify without weight or light weight or stick *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/KB Slam without the Slam (Standing Crunch): *This is a Total Body Movement *Follow Through with Arms to ground *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Draw the belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Deck Squats – Burpee: *Start the first Deck Squat on your Back & Roll Backward to gain Momentum Forward *No Standing *Go from Deck Squat to Burpee *Avoid on Neck *Modification: Get Up by Bending One Leg, then the other *Rolling Back is easier when Arms are Straight Overhead *Keep Belly in for added Stability – Breathe rhythmically
- Seated Band Rows w. Hinge (Or Row/Pull of Choice)*Sit with a Tall & Lengthened Spine, Legs Extended > Hinge Forward from Hips without Moving Legs > Hinge Backward from Hips & Row *Squeeze Shoulder Blades for 1s *Lift Collar Bones 1” *Keep Hands lower than Chest *Draw the belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Jump Rope: *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically
Finisher: Tabata Speed Skater: 20s x 10s x 6 Sets
*Lift Collar Bones 1” *Keep Belly in for added Stability – Breathe rhythmically
Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – Emphasize slow deep breaths.
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!
