Total Body Workout 3-16-20
This is our first zoom video for fitness. New sound and video coming soon!
Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
Body Weight Warm~Up – 3 Minutes As Many Rounds As Possible (AMRAP) *Modify as needed:
- Body Weight Squats x 5
- Push~Ups x 5
- Jumping Jacks x 5
WOD: Alternate the following 6 Strength Exercises in a circuit for 40s each with 10s Rest for 4 Rounds. After each round follow up with a cardio movement for 40s.
*Set Interval App to: 40s Work, 10s Rest, 7 Sets, 30s Transition Time after completing all 7 Sets*
**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated**
WOD:
- One Leg Squat (20s Each Side): *Feet Together *Sit as low as possible *Keep Shin Angle from moving forward Lift Collar Bones 1” *Lead with Hips & Squat *Goal: 5-10 Reps/Side *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 *Hold wall as needed for balance
- Plank Up Downs (20s Leading with Each Side): *Start in plank position *Modify with kneeling- tuck butt *Lift Collar Bones 1″ *Pack Shoulders *Elbow > Hand > Elbow Hand *Goal: 5-10 Reps/Side *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
- Single Leg Deadlift (20s Each Side): *Feet together to start *LOCK shoulders back & down *Head back & eyes aligned with spine * Hinge from hips with flat back *Squeeze butt at top of movement *Not a squat *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 *Hold wall as needed for balance
- Beast Crawl *Knees hip width and hands under shoulders *Knees 1 inch off ground *Walk with opp. arm & leg and good rhythm *Lift collar bones 1″- cue to pack the shoulders *Modify with elbow plank crawl *Breathe rhythmically
- Side Lunge Touch (20 Each Side): *Hinge from Hips & Lower Lead Glute as low as possible *Lift Collar Bones 1” *Knees in line with 2nd Toes *Sit into Heels & Drive Up *Goal: 5-10 Reps/Side *Modify without Weight *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
- 1 Leg Burpee (15s Each Leg): *Start on Stomach with Hands lower than Chest *Lift Collar Bones 1″ *Stand up on 1 Foot with a Hop & Repeat *Modification: Burpee or Variation – Stand up any way possible *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
*After each round follow up with a cardio movement for 40s.
Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – They should be here before leaving. Emphasize slow deep breaths.
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 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
Please share my educational content with your friends and family and help us influence even more people to reach their full potential >> Subscribe & Get Our Free Foam Roller Guide Resource
Your friend & coach,
Brien
Telephone: 650-654-4604
Share this #Workout by forwarding it to your friends and family!
