Warm-up with breathing, self-massage and stretches.
Advanced Warm-Up (2 Sets Each) – Modify as needed:
1. Squat Hold w. Back Lunges – 10 Reps Each Side *Feet Hip Width
2. Hand Release Push-ups – 10 Reps *Modify on Knees or with Hands on Elevated Surface
3. Front Loaded Good Mornings – 10 Reps *Modify with Bridges
After Advanced Warm-Up transition to WOD.
WOD: Complete the following 8 Exercises in a Circuit for 40s with 10s Rest for 4 Sets each.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 30s Transition Time after Completing each Round*
*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. Glider Body Saw: *Start in Push-Up Position with Feet on Gliders *Lift Collar Bones 1” *Corkscrew Elbows In *Glide Head Back *Shift Weight Forward & Back *Modify with Commando Crawl without Gliders or Perform on Crawl on Knees *Increase challenge with 1 Leg *Draw the belly in toward the spine the whole time. Inhale on the Forward Glide and exhale, with Kegel contraction (engage bladder) on the way back.
2. MB/DB/KB Stability Ball Supine Russian Twists (perform without Ball on Back if you don’t have a Ball): *Head on Ball *Hold a MB over Chest with Straight Arms *Pack Shoulders, Chest Up *Rotate from Core onto each Shoulder *Squeeze MB to Engage Core *Keep Hips Up & Level *Squeeze Butt *Feel Feet connected to Ground *Modification: No Ball *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
3. Stability Ball Cobra Hold w. Internal/External Rotation (Hold 40s): *Lift Collar Bones up 1″ *Squeeze Shoulder Blades *Move Forward on Ball to make harder *Arms by Sides *Internally & Externally Rotate Arms *Modification: No Ball *Keep Belly in for added Stability – Breathe rhythmically
4. Supine Stability Ball Reverse Crunch: *Lying on your Back, grab Ball between Heels & Hamstrings *Curl from Core *Stay in a Tight Ball & Move from Obliques *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
5. Prone Stability Ball Reverse Hyper: *Hands Under Shoulders *Head Above Hands Lying on Top of Ball *Perform Hip Extension & Return to Start *Keep Arms Straight *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
6. MB/DB/KB Seated Russian Twist: *Sit tall *Feet off ground to make harder *Rotate from Mid-Section *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Keep Belly in for added Stability – Breathe rhythmically
7. DB/TRX T (Reverse Flys) & DB/TRX Biceps Curls (20s Each): *Staggered Stance to use Legs to help Arms with T *Toes Up *Keep Arms Straight with T *Lift Collar Bones 1” *Squeeze Shoulder Blades *Bring Arms to Forehead with Curl *Draw belly in toward 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. Lateral Beast w. Opp. Arm & Leg: *Knees barely off Ground *Hands Under Shoulders, Knees Under Hips *Corkscrew Elbows In *Shoulders Back & Down *Avoid Movement with Spine *Modify with Knees on Ground *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
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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