Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 10 Exercises two at a time for 40s each with 10s Rest for 3 Sets.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after each Completing all 6 Sets*
*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.
Station 1:
1. Stability Ball Oblique Crunches: *Alt. Sides *Start with Low Back against Floor/Bosu/Disc/Ball *Create Tension in Abs *Feet Shoulder Width *Stretch Abs as you go down *Tongue on Roof of Mouth *Look Down *Modification: Heel Taps *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift pelvic floor – should feel bladder & sphincter engage) on the way up
2. Group Cardio *Relax Heels
Station 2:
1. Hand Plank w. 1 Arm Rotation (20s Each Side): *Lift Collar Bones 1″ *Relax shoulders *Widen feet to make easier *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
2. Group Cardio *Relax Heels
Station 3:
1. DB/KB Windmill (20s Each Side): https://www.youtube.com/watch?v=5nxnogyKVnE *Feet Shoulder Width *Shift Feet to 45 Degree Angle *Lift Collar Bones 1” *Lock Shoulders Back & Down *Keep Head Back & Eyes on DB/KB *Hinge from Hips *Work on more ROM as tolerated *Modify with Side Bend without lifting KB Overhead *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
2. Group Cardio *Relax Heels
Station 4:
1. Elbow Plank Up-Downs (20s Leading Each Elbow): *Elbows Under Shoulders *Replace Elbow with Hand *Shoulders Back & Down *Keep Head Back & Eyes Forward *Lift Collar Bones 1″ *Keep Belly in for added Stability – Breathe rhythmically
2. Group Cardio *Relax Heels
Station 5:
1. Stability Ball Frog Reverse Hypers: *Place Hands on the ground, Hands under Shoulders, Arms Straight, Soles of Feet Together & Perform a Hip Extension in Butterfly Position *Squeeze & Hold Glute Contraction at the Top for 2s *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
2. Group Cardio *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 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
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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