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 Sets*
- 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 & 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 w. 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 w. Int & Ext. Rotation: *GO on Stomach if you don’t 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
I hope that you get a chance to give this workout a try soon.
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Brien
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