Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Complete the following 8 Exercises in a Circuit for 40s each with 10s Rest for 3 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after completing all 8 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. Work in zones 4 & 5 for 10 minutes or more as tolerated**
*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.
- Prisoner Forward Lunges: *Feet Hip Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Modify with arms out to Sides to make easier or hold onto something *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
- Prone Butt Pincher Hold with AB/AD *On stomach with knees open as wide as possible and heels pressing into each other *Lift thighs up, hold, squeeze bunt and bring knees in & out – squeeze knees at end – Squeeze *Modify with flutter kicks *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
- Glider Paper Plates Plank Hip AB/AD: *Start in plank position *Lift Collar Bones 1″ *Stay Tight *Modify with Kneeling Plank or Reverse Plank *Keep Belly in for added Stability – Breathe rhythmically
- DB/ KB Figure 8 to Hold: *Lift Collar Bones 1” *Keep head back and eyes forward *Hinge from hips- not a squat *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
- Supine Russian Twist with MB or Book Between Knees: *Arms out to sides *Keep Hips Up & Level *Rotate from Core *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
- Supine 1 Leg Bridge Hold with Foot on Foam Roll (20s each side): *Hands to sides of Body to assist as needed *Modify with Bridges *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
- Whacky Jacks: *Straight legs *Keep head back and eyes straight ahead *Lift collar bones up 1 and squeeze the shoulder blades *Open arms to get stretch in chest *Squeeze sides of torso as you go down *Breathe rhythmically
- Hand Side Plank Hip Drop (AKA Side Plank Pulses) (20s Each Side): *Pulse or Drop Hip to ground without Rotating *Make sure Hips are Stacked and not rotated *Lift Collar Bones 1″ *Hand under Shoulder *Hand on Hip to Squeeze Shoulder Blades *Modify by crossing Top Leg over Bottom Leg, Bending Knee, Use elbow instead of hand or Side Leg Raises *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
Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – 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!
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Brien
Telephone: 650-654-4604
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