Warm-up with Breathing, Self-Massage and Stretches prior to workout.
WOD: Alternate the following 10 Exercises two at a time for 30s with 10s Rest for 3 Sets each before moving on to the next Station. Cardio inspired by: https://www.youtube.com/watch?v=VnWj0gIqGPY
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 30s Transition Time after 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.
1. DB/MB/KB Stability Ball Russian Twists: *If you don’t have a Ball perform another variation of a Russian Twist *Keep Hips Up & Level *Lift Collar Bones 1″ *Rotate from Core *Rotate onto each Shoulder *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. Cardio: Standing Arm Reach Up > Reach Forward > Reach Side: *Breathe rhythmically *Land on Balls of Feet – Toes Up *Lift Collar Bones 1”
3. Stability Ball/ Glider JackKnife (Tuck): *Knees barely off Ground *Lift Collar Bones 1” *Body Set Up should allow Hands to be at Chest Height or Below *Maintain Plank *Corkscrew Elbows to Engage Lats *Move from Core *Modification: Use Elbows; Elevated Position or do Beast *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
4. Cardio: Jump Twists (Fwd-Right-Fwd-Left) *Breathe rhythmically *Toes Up
5. Band High to Low Wood Chops: *Use MB/DB if you don’t have a band *Ideally, anchor band to a high anchor *Lift Collar Bones 1” *Rotate from core *Weight shift *Modification: Use a weight *Inhale with rib cage expansion/belly relaxed on the way up and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way down
6. Cardio: Mountain Climber RT > Mountain Climber LT > Burpee > Repeat: *Breathe rhythmically *Lift Collar Bones 1” *Push into Ground
7. TRX/DB/Band Reverse Flys (T): *TRX: Start at End Position = T *Keep Hands Low to avoid using Neck *One Foot Forward, One Foot Back to help with Movement as needed *Lift Collar Bones 1” *Squeeze Shoulder Blades *Draw belly in towards the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
8. Cardio: Back Lunge Touch w. Kick (15s per Side): *Breathe rhythmically *Lift Collar Bones 1” *Push into Ground *Land on Balls of Feet – Toes Up
9. TRX/DB Biceps Curls w. Squats: *Inhale on the way Down, Exhale on the way Up *Lift Collar Bones 1” Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
10. Cardio: Skater Hop LT > Lateral Shuffle RT > Skater Hop RT > Lateral Shuffle LT: *Breathe rhythmically *Lift Collar Bones 1” *Push into Ground *Land on Balls of Feet – Toes Up
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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