Paragraph
Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate each Tabata Combo for 20s with 10s Rest for 6 Sets each for 12 Sets Total.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 12 Sets, 30s Transition Time after Completing all 12 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**
Tabata Combo #1:
- KB/MB/DB/SB/Weighted Object Front Loaded Forward Lunge (12 oclock) & Front Diagonal Lunge w. Pivot (1 or 11 o’clock): *Lunge Forward with Right Foot > Lunge Forward with Left Foot > Lunge Diagonal to 1 Position with Right Foot, Pivoting Back Foot > Lunge Diagonal to 11 Position with Left Foot, Pivoting Back Foot > Repeat *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Keep Weight close to Body *Squeeze Shoulder Blades *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
- KB/DB/Weighted Object Standing Alternating Single Arm Bent Over Rows: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge at Hips *Squeeze Shoulder Blades at End ROM *Keep Hands Below Chest *Modify with Band Rows *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)
Tabata Combo #2:
- BW Prisoner Squat Jumps: *Feet hip width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hips & Lower into Squat *Modify without Jumps for those that shouldn’t *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
- Hand Release Push-Ups: *Release Hands from the Ground after each Push-Up *Hands Outside Chest *Lift Collar Bones 1” *Turn Elbows In *Modify with Kneeling Push-Ups *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
Tabata Combo #3:
- KB/MB/DB/SB/Weighted Object Bent Knee Deadlifts: *Weight starts and ends on ground *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hips and lower to grab weights *Squeeze Shoulder Blades *Maintain Neutral Spine *Modify with squats *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
- Dips w. Chair/Box/Mat/Step: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Prior to Dip Pull Shoulders Back & Down *Elbows In *Legs Straight to Increase Intensity *Keep Butt close to Chair *Squeeze Triceps at Top *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
Finisher: Lateral Shuffle with Burpee: 20s x 10s x 6 Sets
*Shuffle Right & Perform a Burpee > Repeat to Left *Relax Heels *Lift Collar Bones 1” *Stay Low *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 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!
