Warm-up with Breathing, Self-Massage and Stretches prior to workout.
WOD: Alternate the following 5 Station Strength Movements (PM) for 30s followed by the Active Cardio Movement (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 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.
MAIN (30s x 4 Sets):
1. Squat Hold w. Back Lunges (15s Each Side): *Feet Hip Width *Lift Collar Bones 1” *Back Knee Drops Straight Down *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. Side Plank Hip Drop on Hand (15s Each Side): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Stack Hips *Modify on Elbow or Knees *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
3. Straight Leg Ankle Band Side Step: *Feet Shoulder Width *Lift Collar Bones 1” *Modify with Side Leg Raises *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
4. Stability Ball Supine Roll Out (Perform Bridges if you don’t have the Ball): *Head & Shoulders on Ball *Arms Extended to Sides > Attempt to Roll to Elbow > Alt. Sides *Keep Hips Up & Level *Keep Belly in for added Stability – Breathe rhythmically
5. Push Up + Mt. Climber Combo: *Perform a Push Up > Then Perform 4 Mt. Climbers > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Shoulders Back & Down *Modify on Knees or Elbows- Avoid push-ups for shoulder/posture issues *Keep Belly in for added Stability – Breathe rhythmically
Cardio: (30s x 4 Sets):
1. Stance Jacks: https://www.youtube.com/watch?v=NKTzIM00gbU *Start with Feet together > Jump Legs Laterally & Squat, Touching Opp.Foot > Extend Back to Start with Feet Together > Switch *Soft Landing *Modify with Squats & Hand to Opp. Foot *Breathe rhythmically
2. Airborne Heisman’s: https://www.youtube.com/watch?v=xMD06kfDZHE *Running Side to Side with High Knees (1 Step Each Way) *Toes up *Modify without High Knees and go slower *Breathe rhythmically
3. Forward Two-Back Two: *Toes up *Breathe rhythmically
4. Double Heisman’s: *Running Side to Side with High Knees (3 Steps Each Way (1-2-3 > Switch) *Toes up *Modify without High Knees and go slower *Breathe rhythmically
5. Forward-Back Line Jumps Moving Laterally (15s Each Direction): *Jump Forward & Back over a Line & Move to Right > Switch Half Way *Toes Up *Modify with Fwd-Fwd-Back-Back *Breathe rhythmically2 Minute CORE Finisher: Plank – Side Plank Combo *Keep belly in- *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!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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