Paragraph
Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 8 Exercises two at a time for 40s with 10s Rest for 4 Sets each.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 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 more8 as tolerated**
- Split Squats w. DB/KB/SB/Heavy Object Biceps Curls (20s Each Side): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Knee Tracking *Drop Back Knee to Floor *Modify without 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
- Plank Floor Jacks: *While in Plank Position on Elbows or Hands, bring Legs Out & In (AB & AD) *Keep Hips Up *Straight Legs *Keep Hands Lower than Chest *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Corkscrew Elbows In *Modify with Hands or Elbows on Elevated Surface like a couch *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//Band/Light Object 1 Arm D2 Pattern (Low to High Diagonal Pattern) (20s Each): *Use 3-15 lbs *Keep arm straight *Full body movement – movement starts from ankle > knee > hip > trunk > arm *Finish with shoulder in external rotation, thumb pointing away from body *Rotate from mid-section *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
- 1-Foot Stationary Hop-Scotch (Alt. Foot w. Each Jump): *Relax Heels *Breathe rhythmically
- Band/DB/Weighted Object Single Leg, Straight Leg Deadlifts w. Bent Over Reverse Fly’s: Start with Feet & Knees Together & Bend One Knee > Hinge from Hips & Lower > Straight Arms Hang Below Chest > Pull Arms Apart > Squeeze Shoulder Blades > Return to Start > Squeeze Glutes > Repeat *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Modify without Weight or Regular Straight Leg Deadlifts with 2 Legs *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
- Jump Rope Variations: *Keep Head Back & Eyes Forward *Hands Relaxed, Hip Height *Relax Heels *Small Hops *Modify without Rope *Breathe rhythmically
- Supine Swiss Ball DB Floor Triceps Extension (skull crushers): https://www.youtube.com/watch?v=ir5PsbniVSc *Hold 1 DB in each hand *Bridge with head/shoulders on the ball *Lift Collar Bones 1” *Elbows in *Create an arch with low back due to pulling shoulders back & down and sticking chest out *Arms straight in line with shoulders, holding dumbbells, bend elbows towards forehead and extend to full range of motion (emphasizing squeeze of triceps at end) *Modify without the Swiss Ball – If in San Carlos, avoid the ball *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
- Dance Club Jumps: *Breathe rhythmically
**Perform Additional Cardio if Time Permits**
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 Mind & Body 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!
