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 Movements (PSM) for 30s followed by the Active Cardio Movements (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 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.
PM (30s x 4 Sets):
-
Stability Ball Plate/DB/Weighted Object Press (No ball: Place head/shoulders on Elevated Surface) *Elbows In *Lock *Shoulders back & down- arch back as needed to create lock *Average weight 25-35 for females or use 1 arm *Goal is 8-10 reps to fatigue *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/Plate/DB/Weighted Object Good Mornings *Feet shoulder width, Connect to ground with 10 points- especially little toes and outer foot, Lift collar bones up, Keep head back and eyes straight *Hold weight at chest *Hinge from hips *Squeeze butt *Maintain squeeze of shoulder blades and lift of collar bones throughout the movement *Modify with Bridges for those with back issues *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (engage bladder) on the Back Ext.
-
Split Squats with APT Elastic Band Rows (15s each side) (No band? Use light db’s and hinges bit) *Feet hip width *Row when coming up from Split Squat *Lift collar bones 1” *Low hands *Keep back hip tucked *Squeeze shoulder blades *Keep head back and eyes straight *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.
-
Staggered Foam Roll/MB/Small Ball Push-Ups: *One Hand on Roll/Ball- Other Hand on ground > Switch Sides after each Rep *Hands should be below Chest *Lift Collar Bones 1” *Elbows In *Modify on Knees – Show variations for those with Shoulder~Postural Issues – Just Hold *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
-
Stationary Forward-Backwards Lunge with MB Rotation (15s sets each side) *Rotate weight over front knee when lunging forwards and then backwards > repeat *Stationary **Keep head back and eyes straight ahead *Lift collar bones up *Rotate From Core *Slight forward lean *If losing balance, look straight and feel big toe on front foot *Add weight for advanced *Modification: Stop in the middle to maintain balance, Remove rotation and weight to make easier *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.
CARDIO: (30s x 4 Sets):
-
Lateral Apes: *Sit on Heels in Squat Position > Reach Right > Sit > Reach Left > Repeat *Go for Speed if Mobility allows *Breathe rhythmically
-
High Knees (Red light- Green Light): *Relax Heels *Speed with Good Form *Breathe rhythmically
-
Airborne Heisman’s: *Relax Heels – Toes Up *Speed with Good Form *Breathe rhythmically
-
Double Airborne Heisman’s: *Relax Heels *Speed with Good Form *Breathe rhythmically
-
Glider Commando FWD- Back Crawl *Feet on gliders – crawl with elbows *Keep Belly in for added Stability – Breathe rhythmically
Finisher: Perform the cardio above in a circuit for 30s each. Give it your all!
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!
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 >> Subscribe & Get Our Free Foam Roller Guide Resource
Your friend & coach,
Brien
Telephone: 650-654-4604
Share this #Workout by forwarding it to your friends and family!
