Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after completing all 6 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**
- Side Step with Squat: *Start with feet shoulder width > Step Right with right foot and lower into squat as arms go up > step back to starting position > Step Left with left foot and lower into squat as arms go up > step back to starting position > Repeat *Add weight to make harder *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Get low in Squat Position *Move from Center of Gravity (Belly) *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
- DB Renegade Rows: *Start in plank position with wide feet or on knees with butt tucked *Row with RT Arm > LT Arm > Repeat *Lift Collar Bones 1” *Keep Hands lower than chest to relax Shoulders *Squeeze Shoulder Blades at end ROM – Not Neck *Modify with 1 Arm Rows as needed *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)
- MB/SB Backwards Lunges with Rotation: *Rotate MB/SB over Front Knee *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Rotate from Core – Arms Straight *Slight Forward Lean *Bigger step is easier on the Knees *If space is lacking, do Stationary Forward Lunges with Rotation *Modifications: Avoid Rotation * Go Slower *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
- TRX/Glider Pike Push-Up (Use paper plate as needed): *Start in Push-Up Position*Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Corkscrew Elbows In *Modify with just Pike or just do Kneeling Push-Ups *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
- MB/DB Squat Press: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip & Squat *Get Low *Challenge by going faster or with a heavier load *Modify without press *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
- Square Drill-Forward, Shuffle, Back, Shuffle: *Short distance *Stay Low & Be in Control Keep Belly in for added Stability – Breathe rhythmically
Finisher: Fast Sprint
*Fast feet *Fast Arms *Drive ball of foot into the ground *Breathe rhythmically
20s x 10s x 4 Sets
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.
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Brien
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