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 Total.
*Set Gym Boss or Interval App to: 20s 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.
- KB/DB Alternating Bent Over Rows Or Band Rows : *Hinge from Hips *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *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)
- DB/KB/MB/SB/Weighted Object 2 Arm Handle Squat: *Hinge & Squat *Do not touch ground *Weight hangs below Groin with Straight Arms – Keep Forearms close to Body *Down Slow & Explode Up *Squeeze Butt at Top *Squeeze Shoulder Blades entire time *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
- Stability Ball Push Ups: *Walk Hands Forward until Abs kick in *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Keep Hands Low *Increase Intensity by moving toward Toes *Modify with Kneeling Push-Ups or Push Up 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
- Split Squat Jumps (3 sets each side): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Bigger the Stride = Easier on the Knees *Arms assist Legs with Jump – Bring Arms to Sides *Slight Forward Lean *Modify: Split Squats or Back Lunges *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
- Dive Bomber Push-Up: *Perform on Fists if strong enough *Corkscrew Elbows In *Lift Collar Bones 1″ *Similar to a Cobra & Downward Dog Combo *Modification: Small Dive Bomb or Kneeling Push-Up *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/MB/SB/Weighted Object Side Lunges (3 Sets Each Side): *Keep trail leg straight and get as low as possible with lead leg *Modification: No added 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
Finisher: 1 Leg Burpees (3 Sets Each Side): 20s x 10s x 6 Sets
*Start on Stomach with Low Hands > Get Up using 1 Foot & Jump > Repeat *Elbows In *Modify: 2 Legs and show modifications without Jump *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!
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Brien
Telephone: 650-654-4604
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