Paragraph
Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 5 Primary Strength Movements (PSM) for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest between for 4 Sets each before moving on to the next station.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing each Round*
**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more8 as tolerated**
PSM:
- DB/KB/MB/Heavy Object Split Split Squat Hold One Arm Row (15s Each Side): *Feet Hip Width *Split Squat Hold *Place Weight in line with Front Foot *Hinge Forward to grab weight & Row with Back Extension *Keep Hands Below Chest *Lift Collar Bones 1” *Squeeze Shoulder Blades for 2s *Relax Shoulders *Keep Flat Back *Draw belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- DB/KB Goblet Staggered Stance Squats (15s Each Side): *Lift Back Heel *See Video of Foot Position here: http://www.youtube.com/watch?v=tyIzyzfhWuw *Stay Tight *Lift Collar Bones 1” *Squeeze Shoulder Blades *Get Low & Explode 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
- MB/Foam Roll Close Grip Push-Ups: *Keep Hands Low *Corkscrew Elbows In *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Perform on elevated surface to make easier *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
- Mat/Box/Chair One Leg Squat (15s Each Side): *Start with Feet Together *Hinge > Lower Hips *Sit as Low as possible – Lead with Hips *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
- DB/KB/MB Reverse Wood Chops w. Pivot (15s Each Side): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” Hinge from Hips *Start with Weight at Hip & Rotate with Pivot to the Opposite Shoulder *Straight Arms Increases Intensity *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
ACM
*Perform each Movement for 3 Sets
- Boxing Combinations: *Keep Simple > Right-Left-Right-Left *Move from Core – Get them to Rotate! *Keep Belly in for added Stability – Breathe rhythmically
- Imaginary Fast Jump Rope: Mix Up Footwork *Toes Up – Ball of the Foot (Heels barely off the Ground) *Keep Belly in for added Stability – Breathe rhythmically
- High Knee Run > Red Light – Green Light: *Campers perform High Knees on Green Light & Jog Easy on Red Light *Toes up – Ball of the Foot (Heels barely off the ground) *Keep Belly in for added Stability – Breathe rhythmically
- Lateral Hops (15s each) *Keep Belly in for added Stability – Breathe rhythmically
- Double Heisman: http://www.youtube.com/watch?v=uoQPsvFJTWs *Right-Left-Right→ Left-Right-Left *Opp. Arm & Leg *Toes Up – Ball of the Foot (Heels barely off the ground) *Keep Belly in for added Stability – Breathe rhythmically
Finisher: 3 Marker Liners: 20s x 10s x 6 Sets
*Set up 3 Markers every few Yards *Sprint to each Marker *Bring the Energy *Modify with Walk~Jog~Etc *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!
