Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Complete the following 8 exercises in a circuit for 40s with 10s Rest for 3 Rounds. Perform 1 Min Cardio after each round.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 60s Transition Cardio Time after completing all 8 movements*
**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.
- DB/KB/Band Biceps Curls & Lateral Raises (20s Each): *Use 3-15 lbs for Lateral Raises *Keep Slight Bend in Elbows *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
- KB/DB/MB Kneeling Side Bends (20s Each Side): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Keep Hips Level *Modify with a lighter 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
- Elbow Plank w. Alternating Arm Rotations: *Keep Core Tight *Move from core and alternate bringing 1 arm at a time *Squeeze Shoulder blades *Relax shoulders*Keep Hips Up *Modification: Beast *Keep Belly in for added Stability – Breathe rhythmically
- DB/Band Reverse Fly on 1 Foot or Over Stability Ball: *Standing on 1 Foot *Grab Elastic Band with Palms Up Grip *Keep Arms Straight & Hands Lower than Chest *Squeeze Shoulder Blades at End ROM *Relax Shoulders *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)
- Supine Lower Ab~Pelvic Curl w. Hip Raises: *Avoid Bringing Legs Straight Out – Curl *Hold onto a sturdy base to help Control Downward Movement *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
- Side Lying Plank Hip Drop with Clam (20s each side): *Start on side with knees bent in closed clam position *Lift hips and top leg into open clam with each raise of hips *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Lock Shoulders Back & Down *Keep Hips Level *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
- Stability Ball Prone Cobra Hold with Int & Ext. Rotation: *GO on stomach if you dont have a ball *On stomach over ball, on tippy toes, arms to sides *Wide feet *Extend spine and hold while externally & internally rotating shoulders *Squeeze butt *Keep Belly in for added Stability – Breathe rhythmically
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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