Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform each Exercise for 20s with 10s Rest for 6 Sets total, one after the other.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after each completing all 6 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.
- KB/DB/SB/MB/Heavy Weighted Object Sumo Deadlift: *Preferably use 1 KB or 1 in Each Hand *Keep in mind that a traditional Deadlift is what we generally call a Squat. Deadlift is picking up a “dead” object from the ground with Bent Knees *MOST IMPORTANT CUES: *Lift Collar Bones 1” *Squeeze Shoulder Blades *Hinge from Hips *Flat Back *Down Slow, Up Fast *Modify with Bridges *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
- 3 Cone (or Markers) Lateral Weave Agility Drill: *Stay Low *Quick Feet *Relax Heels *Weave Lateral in & out of 3 Cones *If room allows and there is good coordination/body awareness, add a Burpee on outer cones *Keep Belly in for added Stability – Breathe rhythmically
- Glider/Stability Ball Jack~Knife Push~Up: *Elbows In *Body Set-Up should allow Hands/Fists to be at Chest height or below *Maintain Plank *Knees barely off the ground *Modify with Glider Jack Knife or on Elbows in Elevated Position *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
- TRX/Suspension Trainer/Door Knob Assist 1 Leg Deep Squats: *Try to get Butt to ground with Each Rep *Start with Feet together *Hinge from Hips *Arms help the Legs as needed, but keep a light grip *Lift Collar Bones 1” *Maintain Shin Angle *Stay relatively vertical *Modify by staying on 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
- Equalizer Rows/Pull-Ups/Band Rows/DB Rows: *Hands to be at Chest height or below *Look Down *Tongue Position *Rec: 5-10 Reps *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)
- Forward – Backwards Lunges w. Opp. Arm Drive (3 Sets Each Side): *Slight Forward Lean Like a Sprinter’s Lunge *Explode Up *Bigger the Step, easier on the Knees *Modify by stopping in the middle *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: 3 Cone/Marker Reaction Drill: 20s x 10s x 6 Sets
*Line up 3 Cones/Markers approximately 2 yards apart like with liners *Line up at the 1st Cone/Marker > Coach calls Cone/Marker 1, 2 or 3 > Campers run straight ahead to whatever Cone is called *Modify with a different cardio as desired
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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