Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 5 Core~Cardio Movement Stations for 40s with 5s Rest for 3 Sets each before moving on to the next Station.
*Set Gym Boss or Interval App to: 40s Work, 5s Rest, 6 Sets, 30s Transition Time after Completing all 6 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**
CORE (40s x 3 Sets):
- MB/DB/KB/Weighted Object Seated Russian Twist: *Sit Tall & Lean Back far enough to create Tension in Abdominal Wall *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Rotate from Core *Head~Chest~Hands Stay Aligned *Increase Intensity by Lifting Feet off ground *Modification: Perform Supine if Back Issues *Keep belly in *Breathe rhythmically
- Supine Hip Opener Crunch: *Start in Supine Position with Arms Overhead > Hips Flexed at 90 with Legs Extended (If limited hamstring flexibility, bend knees) > Crunch Up & Reach through the Legs as they Open > Legs come together while going back to Start Position *Tongue on Roof of Mouth *Toes to Nose *Keep Legs straight if possible *Modification: No Crunch – Just do Legs – Make sure Belly doesn’t pop out or Lower Ab Heel Tap *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 Leg Curls > Hip AB > Hip AD: *Lying Supine with Feet on Gliders *Modification: Bring Butt down when 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
- Plank w. Elbow Rotation: *Start in Plank Position on Hands/Fists > Wide Feet (Increases stability) > Lift Elbow out to Side & Rotate to Ceiling > Look at Elbow (Move from Core) > Return to Start > Switch *Lift Collar Bones 1” *Go Slow *Modification: Side Plank with Rotation (20s Each Side) *Keep belly in *Breathe rhythmically
- Lower Ab Curl w. MB/Roller: *Place MB between Knees/Hams *Modification: Supine Lower Ab Curl *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: (40s x 3 Sets):
- Tony Robbins Dance Club Jumps: *Toes Up – Land on Ball of Foot *Arms Reach Up in the air *Breathe rhythmically
- Stationary Hop~Scotch w. 1 Foot (Alt Each Hop): *Relax Heels *Breathe rhythmically
- Standing Mt. Climbers: *Lift Collar Bones 1” *Relax Heels *Breathe rhythmically
- Irish Dancers: *Jogging Pace *Try to Grab Foot & Knee *Modification: Skipping or Walking Irish Dancers *Breathe rhythmically
- Soccer Toe Taps: *Quick Feet Tap MB’s *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 Mind & Body 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!
