Paragraph
Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
Core/Mobility Patterns – Perform the following Movements for 30s in a Circuit with a 10s Transition for 2 Sets
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 2 Rounds*
**Heart Rate Monitor Zone: 2-4: Aerobic zone (conversational intensity). Keep them moving**
- Bear Crawl: *Hips High *Relax Shoulders
- Lateral Ape (Alt Sides): *Lift Collar Bones 1” *Sit as Deep into Heels as Possible *Reach & Sit *Modify with High Squat
- Beast Shoulder Tap: *Knees barely off Ground *Modify with Beast or Quadruped with Opp. Hand & Leg Lift *Lift Collar Bones 1”
- Crab Walk: *Modify with Bridge *Lift Collar Bones 1”
WOD: Perform the following 6 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 24 Sets, 10s Transition Time after Completing each Round*
**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 more as tolerated**
- Single Leg KB Deadlift (20s Each): https://www.youtube.com/watch?v=Nenu2LI9_dw *Feet Hip Width *Lock Shoulders Back & Down *Head Back & Eyes Aligned with Spine *Weight starts on ground > Hinge Hips – Not a Squat *Squeeze Butt *Modify with Single Leg Bridges *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/Glider Push-Up Jack Knife: *Feet/Ankles on Ball *Start in Push- Up position > Jack Knife (Tuck Knees) > Back To Push-Up Hold > Repeat *Lift Collar Bones 1” *Elbows In *Keep Head Back *Keep Hands Below Chest *Avoid letting Hips Drop *Modify with Kneeling Push Up or Adjust Feet on Ball or a Push Up 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
- MB/DB/KB/Weighted Object Wood Chops (Hi-Lo) w. Pivot (20s Each Side): *Start with MB Outside Shoulder > Chop Down Diagonally to Opp. Hip > Repeat *Shift BW *Lift Collar Bones 1” *Inhale with rib cage expansion/belly relaxed on the PULL and exhale, drawing in of the belly and Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Backwards Lunges w. MB/DB/KB/Weighted Object Rotation (20s Each Side): *Rotate over front knee from core *Modify with Step-Up *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/DB/KB/Band 1 ARM Pull & Rotate (20s Each Side): *Split Stance *Keep Head Back, Eyes on Anchor *Lift Collar Bones 1” *Squeeze Shoulder Blades at end ROM *Keep Wrist Straight *Elbows only need to go to Torso *Inhale with rib cage expansion/belly relaxed on the PULL and exhale, drawing in of the belly and Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Jump Rope: *Any variation *Head Back, Eyes Forward *Toes Up, Land on Ball of Foot *Small Hops *Soft Knee Bend *Relax Shoulders *Modify with no Rope *Keep Belly in for added Stability – Breathe rhythmically
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.
Your friend & coach,
Brien
Telephone: (650) 514-6679
Share this #Workout by forwarding it to your friends and family!
