Warm-up prior to workout.
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 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 8 Sets*
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.Heavy Object Squat (Add Band Around Knees/ Ankles If You Have One): *Start with Feet Shoulder Width *Hinge from Hip & Lower into a Squat *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Ankle Band around Legs – Lower is harder *Focus on Full ROM by Squeezing Glutes at Top *Modification: No Added 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
2. Dive Bomber Push-Ups: *Corkscrew Elbows In *Lift Collar Bones 1″ http://www.youtube.com/watch?v=66-v0AaANHk *Similar to a Cobra & Downward Dog Combo *Modification: Small Dive Bomb, Hinge Back or Kneeling Push-Ups *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. Heavy Object Bear Hug Split Squats (4 Sets Each Side): *Feet Hip Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Squeeze Shoulder Blades *Maintain Shin Angle *Keep belly button in based upon load used *Modify with a bigger step or hold onto something *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. Jump Rope (pick any Variation you desire): Get Heart Rate up as tolerated! *Relax Heels *Modify without Rope *Breathe rhythmically
5. DB/KB/Weighted Object Elevated Renegade Row (4 Sets per Side): *Push-Up Hold Position on Elevated Surface (Bench, Ottoman, Couch) *Keep butt squeezed *Low Hands *Squeeze Shoulder Blades at end ROM of Row *Relax Upper Traps *Modify on Knees or go Wider Feet or do Bent Over Rows / Band or TRX Rows *Draw the belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
6. Chair/Step/Stool Step-Ups w. Opp. 1 Arm DB Press (4 Sets Each Side): *Start with RT Foot on Step *Explode into Chair/Step/Stool > Drive LT Knee & LT Arm Up > Switch Sides after 20s *Modify with Smaller Step and lighter 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
Finisher: 3 Yard Lateral Shuffle or Cardio of Choice To Get Into Orange Zone: 20s x 10s x 6 Sets
*Stay Low in Athletic Position *Cue to keep Chest up & Lower from Core *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!
CLICK HERE FOR YOUR FREE DISCOVERY CALL>>> Brien Shamp’s Coaching Program
I’d love to help you achieve your best self!
Please share my educational content with your friends and family and help us influence even more people to reach their full potential.
Your friend & coach,
Brien
Telephone: (650) 514-6679
Share this #Workout by forwarding it to your friends and family!
