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 Movement (PSM) Stations for 30s followed by the Active Core Cardio Movement (ACM) for 30s with 10s Rest 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 each completing all 8 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.
Station 1:
- Push: MB/Foam Roll Prone One Arm Push-Ups (Alt. Sides): *Hand on top of MB/ROll & under Shoulder *Roll MB/Roll to other Hand after Push-Up *Wide Feet *Lift Collar Bones 1” *Corkscrew Elbows *Modify on Knees or with hands on elevated surface like the couch *Keep belly in the whole time *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- High Knee Skips In Place: *Opp. Arm & legs *Drive Arms *Relax Heels -Toes Up *Keep Belly in for added Stability – Breathe rhythmically
Station 2:
- Squat/Lunge: Squat Hold w. Reverse Lunge (Alt. Sides): *Hold MB/SB to Increase Intensity or go Lower *Feet Hip Width *Hinge from Hip & Squat *Shin Angle doesn’t move Forward *Move from Core as you Step Back into Lunge *Lift Collar Bones 1” *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
- Standing Jump Squats: *Start & End with Arms Overhead *Jump as High as possible *Soft Landing *Reach for the Sky & Explode Up *Modify with Squat onto Toes or Squat Hold instead of Jumping *Shin Angle doesn’t move Forward *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
Station 3:
- Pull: TRX/DB/KB/Band One Arm Row w. Rotation (15s Each Side): *Maintain great Posture *Lift Collar Bones 1” *Squeeze Shoulder Blades at Top of Motion *Rotate from Core *Keep Hands Chest Height or slightly lower *Wider Feet for more Stability *Draw belly in toward spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Prone Wide Mountain Climbers: *Wide Feet *Modify Standing *Keep Belly in for added Stability – Breathe rhythmically
Station 4:
- Hinge: MB Slam/Wood Chops > Squat Thrust: *Slam/Wood Chops > Squat Thrust > Repeat *Start with Ball/Weight Overhead as tolerated *Avoid Dropping Hips with squat thrust – Keep Core Tight *Modify without weight or just do wood chops/slams *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
- Squat Hold w. Side Step: *Opp. Hand to Foot *Stay in Squat Position – Hinge *Keep one Foot on a Line and to keep switching *Shin Angle doesn’t move Forward *Keep Belly in for added Stability – Breathe rhythmically
Station 5:
- Squat: Single Leg Pistol Squat (15s Each Side): *Start with Feet Together *Hold onto something as needed like a Suspension Trainer or door knob and get as low as possible with Butt *Hinge from Hips & Squat *Make sure Knees don’t go beyond Ankle – Shin Angle *Non-Squatting Leg should extend Forward (NOT BACK) *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
- Lateral Hops (15s Each Side): *A Hop is one Leg, a Jump is done with Two Legs *Hop Over a Line with 1 Foot *Use Mat to soften the Load – Easier on the Joints – Harder on the Muscles *Keep Belly in for added Stability – Breathe rhythmically
Group Finisher: Shuffle > Carioca > Sprint: 30s x 15s rest (4-6 Sets)
*Bring the energy *Focus on Slow Breathing through the Nose & Out Pursed Lips with Recovery *Modify with Walk~Jog~etc *Keep Belly in for added Stability – Breathe rhythmically
*Shuffle forward & back > Carioca forward & back> Sprint forward & back > Repeat for 30s
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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