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Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises for 30s each in a Circuit with 10s Rest for 5 Rounds.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 5 Rounds, 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.
- Pull-Ups/Rows (TRX @ Up The Middle): *Draw the belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Plate/DB/KB Walking Lunges: *Modify without added weight, Forward or Backwards Lunges *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/Box/Chair 1 Leg Squats (Body Weight @ Up The Middle) (15s Each Side): *Start with Feet Together *Lift Collar Bones 1” *Lead with Hips > Hinge > Squat *Maintain Shin Angle *Elbows Bent *Use Arms as needed *Attempt to Lower Butt to Ground *Before timer starts, encourage Campers to do 2 Leg Squat attempting to get Butt to Ground to Warm-Up *Modify with 2 Leg version *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
- Plate/DB/KB Floor Press (1 DB Only): *Arch Lower Back to lock Shoulders Back & Down *Elbows In *Make it tough for 30s (good weight for females is 25-35 lbs) *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/SB/KB Bear Hug Side Lunges (15s Each Side): *Hinge from Hip *Get low with Lead Leg *Maintain Shin Angle *Modify without 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
- Dips: *Box/Mat/Step/Equalizers *Lift Collar Bones 1” *Prior to Dip make sure Shoulders are Back & Down *Elbows In *Legs Straight to increase intensity *Keep Butt close to Mat/Step *Avoid going to low – Squeeze Triceps at the top *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: “Thunderstruck” Burpee Challenge: https://www.youtube.com/watch?v=v2AC41dglnM
Every time they say “Thunder” the groups goes down and up. Encourage low hands and not to round shoulders at bottom of burpee- keep collar bones up. There are 38 burpees in the 4:52 minute song. When they are not doing burpees they are jogging in place (“relax heels”).
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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