Warm-up prior to workout.
WOD: Perform the following 7 Exercises in a Circuit for 40s each with 20s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 28 Sets, 20s Transition Time after Completing each Round*
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.
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KB/DB/MB/Weighted Object Figure 8 to Hold: https://www.youtube.com/watch?v=F3kihgzdGAc *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips – Not a Squat *Maintain Shin Angle *Modify with Single Leg Bridges *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
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KB/DB/MB/Weighted Object Suitcase Carry (20s Each Side): *Keep Wrist in Neutral Position – No Wrinkles *Lift Collar Bones 1” *Big Step > Heel > Toe Push Off *Fast Walk *Challenge with Heavy Loads *Keep Belly in for added Stability – Breathe rhythmically
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DB Bent Over Y, T & M: *Permorm arm raise in Y, T & M and repeat *Athletic Stance *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips *Squeeze Shoulder Blades to Spine *Draw the 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)
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Single Leg Squat Hold Reaches w. Ankle Band (20s Each Side): *Reach fwd, side, back *Band Around Knees *Feet Hip Width *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge & Lower into a Squat While Reaching the Band *Keep Belly in for added Stability – Breathe rhythmically
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Quadruped Hip Ext with Mini Band Around Knees (20s on each side): *On All 4’s *Extend hips and squeeze butt *Shoulders back & 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
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Glider Hand Plank AB/AD: *Modify with Plank Jacks or by Elevating Hands *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
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Supine Hip Opener Crunch: *Start in Supine Position with Arms Overhead > Hips Flexed at 90 with Legs Extended > Crunch Up & Reach through Legs as the Legs Open > Return Legs to Start Position *Tongue on Roof of Mouth *Toes to Nose *Modification: No Crunch – Just Do Legs – Make sure Belly doesn’t pop out *Draw the belly in toward the spine the whole time. *Inhale on the way down and exhale (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
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Cardio
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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Your friend & coach,
Brien
Telephone: (650) 514-6679
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