Warm-up prior to workout
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total, one after the other.
*Set Gym Boss or Interval App to: 20s 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.
- Step/Chair Side Step-Ups w. DB Biceps Curls (Alt Sides w. Feet): *Start with Right Foot on the Center of Step and Left Foot on Ground > Push Right Foot into Step > Extend Ankles > Knees & Hips While Standing > Switch Feet so Left Foot is on Step while lowering Right Foot To Ground > Repeat *Add Biceps Curl when coming up each rep *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Keep Center of Gravity (Belly) over Step/Chair *One Foot is always on Bosu/Step/Chair Get full extension each rep and squeeze butt *Raise Height or go Faster to make Harder, Perform movement without biceps curls, etc. *Keep Belly in for added Stability – Breathe rhythmically
- KB/MB/DB/Weighted Squat & Press (Add miniband around knees if you have one): *Start by holding weight at Chest & Press it up while coming up from Squat *Feet Shoulder Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip & Squat *Get Low *Challenge with Heavy Object *Avoid press for those with shoulder issues *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 *Draw belly in for added stability
- Square Drill – Forward, Shuffle, Back, Shuffle (3 Sets Each Direction): *Add Burpees to make more challenging *Short Distance *Stay Low & In Control *Breathe rhythmically
- DB Renegade Row (RT) > (LT) > Repeat: *Start in Push~Up Position with Hands on DB’s & Wide Feet > Row with RT Arm > Row with LT Arm > Repeat *Lift Collar Bones 1” *Modify with Elevated Position and Wider Feet *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)
- Forward Lunges w. MB/SB/Weighted Object On Shoulder (3 Sets Each Side): *Feet Hip Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Modify without Weight *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
- Glider Spiderman Push-Ups: *Feet on Gliders *Bring knee to same side elbow during lowering phase of push-up *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Elbows In *Modify with Knees on Ground or without Gliders *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
Finisher: Short Distance Lateral Shuffles & Bear Crawl (Opp Arm & Leg w. Hips Up): 20s x 10s x 3 Sets Each- Alternate Movements
*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 I AM A PRIORITY Coaching Program starting Monday!
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y Tabata Workout 4/6/22
Your friend & coach,
Brien
Telephone: (650) 514-6679
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