Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 7 Core Exercises + 1 Cardio Movement in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 10s 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.
- Hand Side Plank Hip Drop with Leg Raise (20s each side): https://www.youtube.com/watch?v=8VEK6Y3u9tM&feature=youtu.be *Start with knees stacked supported by 1 hand > Raise hips > Raise & extend top leg > repeat *Lift collar bones 1” *Head back & eyes straight ahead *Squeeze shoulder blades *Top hand hip *Modify with bottom leg in bent position *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
- Stability Ball/Glider Leg Curls: *Feet on Ball/Gliders *Dig Heels *Bridge > Curl *Hands to Sides – Remove Hands to make harder *Modification: Bridges/Single Leg Bridges
- Glider Wide JackKnife (Tuck): *Feet Wide *Knees barely off ground *Lift Collar Bones 1” *Body Set Up should allow Hands to be at Chest height or below *Maintain Plank *Corkscrew Elbows to Engage Lats *Move from Core *Modification: Use Elbows; Elevated Position or do Reverse Plank *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/Hand Bridges w. Leg Ext (Hold 3s): *Alt Right & Left Leg Ext. *Head/Shoulders on Ball if possible *Feet Hip Width *Keep Hips Up *Use Hands to stabilize ground as needed *Breathe rhythmically
- Standing Band/DB’s Reverse Flys & Lateral Raises (20s Each): *Use Light Bands/Light Dumbbells *Keep Hands Chest height or lower to relax Neck for reverse flys *Hold at end range for 1-2s *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Keep Arms Straight *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)
- Beast Shoulder Tap: *Knees barely off ground *Modify with Beast or Quadruped with Opp. Hand & Leg Lift *Lift Collar Bones 1”
- Prone Butt Pincher with Hip AD/AB *Lift thighs > Hip AB > Hip AD hold for 2s > Repeat Hip AB > AD *Wide knees *Bottoms of feet together *Keep belly in the whole time *Inhale on the way out and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way in.
- Cardio
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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