Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 8 Exercises in a circuit for 40s with 10s Rest for 4 rounds
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 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**
- Cardio:/Dynamic Step-Ups (20s Each Side): *Lead with Right Foot for 20s & Repeat with Left – Up-Up-Down-Down *Add MB/SB if tolerated *Modify with Various Step Heights *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
- Glider Roll Out: *Press Hands into Ground with Straight Arms *Move from Hips *Lift Collar Bones 1” *Modification: Use Ball or Do Beast *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
- Glider Alternating Leg Curls: *Start lying supine with butt off ground, legs extended > curl one leg and bring back to start > repeat on other side *Keep butt off ground if possible *Use Hands as needed to assist *Modify with Bridge – Can also do Hip AB-AD while in Bridge *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
- MB/DB/KB/ Weighted Object Wood Chops/Slams (High to low): *Bring Straight Arms Overhead with each Rep *Follow Through *Modify for Shoulder Issues – Avoid MB Overhead *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)
- Lateral Ape (Alt. RT to LT): *Sit in a Deep Squat Position > Reach with Straight Arms to Right > Laterally Jump Right > Repeat to Left *Shoulders Back & Down *Keep Belly in for added Stability – Breathe rhythmically
- Supine Lower Ab Curl w. Swiss Ball pr Foam Roll Between Heels & Hams: *Use the Small Swiss Balls *Reverse Curls with the Ball *Bring Arms to Sides of Body and use as needed *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: Stationary Sprints with Fast Feet and Fast Arms *Toes up – Land on ball of foot *Drive arms
- Prone Pulldowns in Superman w. Band (Horizontal): *Begin in Superman Position (On Stomach) with Relaxed Shoulders > Bend Elbows & Pull towards back pockets (like a Lat Pulldown) > At the same time lift the Chest & Hold for 2s – Keep Knee caps off ground the whole time and engage Glutes > Return the Arms & Torso to the Start Position > Repeat *Lift Collar Bones 1” *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)
I hope that you get a chance to give this workout a try soon.
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Brien
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