Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following Core~Cardio Exercises in a Circuit as a Group for 40s each with 10s Rest for 4 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. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated**
- Cardio: *Relax Heels *Toes up
- Supine Lower Ab Corkscrew (20s Each Direction): *Lying on Back *Both Legs work independently *Imprint your Spine *Lower Legs to make harder *Look at Abdomen *Tongue on Roof of Mouth *Modify: Grab Knees to Chest if Back gets tight or Lower Ab Heel Tap *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
- One Leg Bridge w. Foot on Small Ball or Chair (20s Each Side): *Raise Hips Up & Down *Foot Under Knee *Toes Up *Hips Level *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
- Beast Butt Blaster (20s Each Side): *Hands under shoulders- spread fingers *Lift Collar Bones 1” *Corkscrew Elbows In *Modify with Beast or Quadruped Position *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
- Seated Core Stabilization: *In Seated Position with a lengthened Spine grab Knees to Chest, Feet slightly off the ground > Attempt to extend Arms Overhead > Hold as long as possible without moving Body *Move Arms Up & Down for added Challenge *Keep Belly in for added Stability – Breathe rhythmically
- Side Plank with Rotation (20s Each Side): *Look down at Elbow when pointed towards the ground & Look up when Elbow is pointed up at the ceiling *Lift Collar Bones 1” *Squeeze Shoulder Blades *Keep Hips Stacked *Rotate from Core *Modify: On Knees *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 Modified Superman (Hold 5s): *Start with Arms Overhead *Drive Elbows Back & Down *Chest Up *Lift everything off ground with Legs Straight *Squeeze Glutes *Keep Belly in for added Stability – Breathe rhythmically
- Supine Trunk Rotations (Alt. Sides): *Squeeze a MB between Knees for added challenge *Rotate Knees Right to Left *Extend Legs to increase intensity *Anchor Arms to Sides *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 – 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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