Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 8 Exercises two at a time for 40s with 10s Rest for 3 Sets each.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 60s Transition Cardio Time after Completing all 8 Movements* x 3
**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**
- Swiss Ball Lower Ab March/Supine Toe Tap: *March slowly to attain Balance *Low Back should be supported *Extend Arms Overhead – Elbows to Ears *Tuck Chin *Crunch Higher or Walk Back to Increase Intensity *Collar Bones up 1” *March is secondary to finding the perfect isolation for abs *Draw belly in the whole time *Breathe rhythmically *Keep Belly in the whole time
- Swiss Ball/Gliders Leg Curls > Bridges (20s Each): *Feet on Top of Ball/Gliders *Start with Feet Together *Dig Heels into Ball/Gliders *Use Hands as needed to assist – Raise Arms to make harder *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
- Prone Butt Pincher Hold w. AB/AD: *On Stomach with Knees Open as wide as possible & Heels pressing into each other *Lift Thighs Up > Hold > Squeeze Butt > Bring Knees In & Out – Squeeze Knees at end *Modify on Ball *Keep Belly in for added Stability – Breathe rhythmically
- Elbow/Hand Plank Alternating Hip Drop: *Drop RT Hip > Center > Left > Repeat *Focus on strong core – keep hips from dropping *Lift collar bones 1″ *Keeps legs straight *Modify for those with diathesis/core imbalances: Perform on Knees *Keep Belly in for added Stability – Breathe rhythmically
- Core Breathing in Quadruped w. Opp. Arm & Leg (20s Each Side): https://www.youtube.com/watch?v=7ahpDg2TCPM&t=87s *Hands Under Shoulders, Knees Under Hips *Corkscrew Elbows In *Shoulders Back & Down *Avoid movement in Spine *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
- Squat Hold w. Back Lunges w. Rotation: *Maintain Squat Hold while Back Lunging and add rotation over front knee *Bring knees down towards ground *Feet Hip Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *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
- Standing MB/DB/ Weighted Object/Band Diagonal Wood Chops (20s Each Side): *If using band, make sure there is tension in the band from the start – move back as needed or use Thicker Band
Wood Chops: *Perform chopping patterns from shoulder to opposite knee *Lock Shoulders Back & Down *Move from Core *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
8. Bridge Reach Overs: *Lay on Back on Floor *Knees Bent & Centered Over Heels *Elbows Bent to Side w. Hands Up *Bridge Hips Up & Reach One Hand/Arm over Opp Shoulder > Touch Floor > Return to Start Position & Repeat to other side *Push through Heels *Squeeze Glutes *Get Hips as High as possible *Rotate Thoracic Spine *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: 60s
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!
