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 each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing each Round*
**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/MB Swings or Band Wide Pull Through: https://www.youtube.com/watch?v=MkwSzIaeZYg *Use thicker Bands to create more Resistance – Should be Challenging *Slight Knee Bend *Total Body Movement *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hold Band between Legs with both Hands > Hinge from Hips, Bending Knees slightly, keeping Arms Straight > Bring Arms/Hands back between Legs > Keep Back Flat > Squeeze Butt & Come up from Hinge *Squeeze Shoulder Blades *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
- High Knee Run > Fast Feet (20s each): *Drive Elbows *Run on Ball of Foot vs Toes *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically
- MB/DB Kneeling Side Bends: *MB on Top of Head *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Stay Tight *Engage Quads *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
- Lateral Shuffle w. 180 Degree Rotation When Called by Coach: *Relax Heels *Drive Elbows *Breathe rhythmically
- MB/KB/DB 3 Way Chop: *Wide Feet *Dig Heels *Hands either start above Head or at Chest *Modify without Weight as needed or Heel Taps *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
- High Knee Power Skips > Fast Low Skips (20s each): *Toes Up *Relax Heels *Get off Ground *Breathe rhythmically
- Glider Supine Straight Leg Bridge Hip AB/AD: *Heels on Gliders *For Straight Leg Bridge, Extend Legs Out while maintaining Bridge *Modify without Gliders *Inhale on the way in and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way out – Keep Belly in for added Stability
- Icky Shuffle Fwd & Back: *Relax Heels *Breathe rhythmically
Group Finisher: Squat Hold w. Side Step – Opposite Hand to Foot Touch: 30s x 10s x 3 Sets
*Keep Head Back & Eyes Forward *Start & Stay Low in Squat Position *Trailing Leg should be Straight *Head stays over Center of Gravity *Lift Collar Bones 1” *Goal is Speed *Always have a Foot on a Line & Switch
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
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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