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 40s in a Circuit with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after completing each Round*
**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.
- Dynamic SB/KB/DB/Heavy Object Step-Ups (20s Leading w. Each Leg): *Up-Up-Down-Down *Head Back & Eyes Forward *Lift Collar Bones 1” *Hold Sandbag anyway *Modify: No added Weight *Keep Belly in for added Stability – Breathe rhythmically
- Elbow Plank Crawl > Backpedal: *Plank Crawl (Straight Legs) for 5 yards > Backpedal back to start *Keep Hips Up with Plank Crawl *Keep Belly in for added Stability – Breathe rhythmically
- Squat Jacks: *Start in Squat Position with Hands to Sides > Spring into Jumping Jack > Control Landing back to Squat Position > Repeat *Lift Collar Bones 1” *Hinge from Hip *Modify: Take out the Jump *Keep Head Back & Eyes Forward *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
- Swiss Ball/Glider Jack~Knife w. Push~Up Combo: *Push Up Hold on Ball (Feet on Gliders or Ball)> Bring Knees Under Hips (Tuck) > Extend back to Hold > Perform Push Up > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Shoulders Back & Down *Modify with just Jack~Knife or Push~Up Hold *Keep belly in. Inhale on the way back and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way in.
- Semi-Circle Agility Drill: *Relx heels *Breathe rhythmically
- Kneeling Elbow Side Plank with Clam (20s each side) *Stay Tight- *Lift collar bones 1″ *Keep hips and shoulders square *Modify with side plank or side leg raise *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (engage bladder) on the way up.
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!
