fbpx

Be Better Friday Total Body Challenge (8/5/22)

Warm-up prior to workout

WOD: Perform Cardio & Strength for 30s and 10s Transition Time with 30s Rest after each Round (if you need to Rest, you can do so on your own time). 4 Rounds Total. Focus on Breathing & Modify as needed.

*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 40 Sets,30s Transition Time after Completing all 10 Sets*

**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 more as tolerated**

  1. Walk/Jog/Sprint/Crawl/Dynamic Step-Ups (15s Each Side if Performing Step-Ups): *Lead with Right Foot for 15s & Repeat with Left – Up-Up-Down-Down *Add MB/SB if tolerated *Modify with Various Step Heights *Keep Belly in for added Stability – Breathe rhythmically
  2. DB Hang Clean: The Dumbbell Clean – YouTube *Hinge from Hips > Triple Ext of Ankles, Knees and Hips on Upward Movement > Aggressive Shrug & Explode Up> While Shruggling > Drop Down and Bring Weight Up *Knee Tracking *Lift Collar Bones 1” *Squeeze Shoulder Blades *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

    3. Walk/Jog/Sprint/Crawl/Dynamic Step-Ups (15s Each Side if Performing Step-Ups): *Lead with Right Foot for 15s & Repeat with Left – Up-Up-Down-Down *Add MB/SB if tolerated *Modify with Various Step Heights *Keep Belly in for added Stability – Breathe rhythmically
  3. Push-Ups: *Any Variation – Preferably on Fists *Stay Tight *Lift Collar Bones 1” *Low Hands *Corkscrew Elbows In *Modify on Knees or with Plank Hold *Perform on Raised Surface to make easier *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
  4. Walk/Jog/Sprint/Crawl/Dynamic Step-Ups (15s Each Side if Performing Step-Ups): *Lead with Right Foot for 15s & Repeat with Left – Up-Up-Down-Down *Add MB/SB if tolerated *Modify with Various Step Heights *Keep Belly in for added Stability – Breathe rhythmically
  5. DB Renegade Rows (Alt. Sides): *Flat Back *Hips Back when Bending Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades & Hold 2s *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)
  6. Walk/Jog/Sprint/Crawl/Dynamic Step-Ups (15s Each Side if performing Step-Ups): *Lead with Right Foot for 15s & Repeat with Left – Up-Up-Down-Down *Add MB/SB if tolerated *Modify with Various Step Heights *Keep Belly in for added Stability – Breathe rhythmically
  7. Weighted Overhead Lunges (15s Leading w. Each Foot) https://www.youtube.com/watch?v=O908b61bj9M: *Lift Collar Bones 1” *Squeeze Shoulder Blades *Hinge from Hips *Slight Forward Lean *Keep Belly in for added Stability – Breathe rhythmically
  8. Walk/Jog/Sprint/Crawl/Dynamic Step-Ups (15s Each Side if Performing Step-Ups): *Lead with Right Foot for 15s & Repeat with Left – Up-Up-Down-Down *Add MB/SB if tolerated *Modify with Various Step Heights *Keep Belly in for added Stability – Breathe rhythmically

10. DB/Weighted Split Squats (15s per side) *Lift Collar Bones 1” *Relax Shoulders & Neck *Modify with Baby Crawl *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 I AM A PRIORITY Coaching Program starting Monday!

CLICK HERE FOR YOUR FREE DISCOVERY CALL>>> Brien Shamp’s  Coaching Program​​

​​I’d love to help you achieve your best self!

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

About Brien

Disclaimer

Share this #Workout by forwarding it to your friends and family!