Paragraph
Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
Advanced Warm-Up: Cardio- 2 Min Walk/Jog/Run *Breathe rhythmically
CORE/MOBILITY WARM-UP: Alternate 30s Each – 2 Sets
*Set Gym Boss or Interval App to: 30s Work, 10s rest, 4 Sets
- Bear Crawl: *Legs Straight *Opp. Arm & Leg *Try to get Foot to Hand to get Stretch *Allow Head to fall *Butt in Air *Modify with Baby Crawl *Keep Belly in for added Stability – Breathe rhythmically
- Lateral Ape: http://www.youtube.com/watch?v=6wJgH_Ckmbs *Sit in Full Squat & Attempt to get Heels to Ground (Widen Feet as needed) > Reach w. Straight Arms & Jump to Side > Squat *Lift Collar Bones 1” *For those who lack Mobility or Motor Skill or who just lack Speed, have them sit in a Squat by holding something like the TRX and work on opening Hips – Attempt to sit on Heels > Open Right Hip > Then Left Hip *Keep Belly in for added Stability – Breathe rhythmically
WOD: Perform the following 6 Core Exercises in a Circuit as a Group for 40s with 10s Rest for 4 Rounds. Finish with 2 more Mins of Cardio.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 24 Sets,
& 120s Cardio between each Completed 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.
- Supine Lower Abdominal Curl: *Use MB/Foam Roll between Heels to Butt *Hands underneath Butt *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
- Supine MB/KB Bridges w. Extension: https://www.youtube.com/watch?v=6V0YokF_H5E (Bridge Ext. Only – No Sit Up) *Get Hips up as high as possible *Ankles Under Knees *Modify with Regular Bridge *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
- 3. Beast w. Shoulder Tap: *Alt. Tapping Shoulders as tolerated *Hands/Fists under Shoulders & Knees under Hips in line with Hands *Knees off ground *Lift Collar Bones 1″ *Relax Shoulders *Widen Feet as needed *Modify with Beast only *Keep Belly in for added Stability – Breathe rhythmically
- Prone Prisoner Cobra (5s Hold): *Lift Upper Body as high as possible – Anchor Feet *Interlace Fingers Behind Head *Open Elbows & Squeeze Shoulder Blades *Engage Glutes *For those that can’t interlace Fingers, bring Arms to Sides & Externally Rotate Shoulders to emphasize Squeeze of Scapulas & Traps *Keep Legs Straight *Lift Collar Bones 1” *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
- Prone Butt Pincher w. Hip AD/AB: *Lift Thighs > Hip AD > Hold 2s > Hip AB > Repeat *Wide Knees *Bottoms of Feet Together *Squeeze Knees Together *Modify with Flutter Kick *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
- Side-Lying Groin Plank (20s Hold Each Side): *Perform on Elbow or Hand *Remove Bottom Leg so Top Leg does all the work *Inner part of the Foot should be in contact with the ground *Keep Hips Stacked & Up as high as possible *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Modify by placing Bottom Leg on ground to make easier & Lift Leg to make harder *Keep Belly in for added Stability – Breathe rhythmically
Finisher: Cardio: 2 Min Walk/Jog/Run: *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
Please share my educational content with your friends and family and help us influence even more people to reach their full potential.
Your friend & coach,
Brien
Telephone: (650) 514-6679
Share this #Workout by forwarding it to your friends and family!
