Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Core Exercises + Cardio in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets, 30s Transition Time after Completing all 7 Sets*
- Supine Russian Twist w. MB/Roll Between Knees: *Lying on Back with Knees at 90 Degrees > Rotate Knees RT > LT *Arms Extended to Sides to anchor Body *Rotate from Core *Modify: Remove 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
- Kneeling Side Bend w. MB/Weight On Head: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Widen Knees for Stability *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
- Pullover Sit-Ups: *Can add Weight – SB/MB/DB/KB *Dig Heels *Wide Feet *Lock Shoulders Back & Down *Modify with Lower Ab Heel Tap/Curl – For those with Shoulder Issues, Start at Chest instead of Overhead or Avoid the added Weight *Keep belly in *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
- One Leg Bridge w. Foot on MB/Foam Roll (20s Each Side): *Raise Hips Up & Down *Foot Under Knee *Toes Up *Hips Level *Squeeze Butt *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
- Standing MB Reverse Slam (without the Toss): *Feet Shoulder Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hold MB in Hands > Hinge from Hip & Lower into a Squat > Perform Triple Extension of Ankles, Knees & Hips > Bring Straight Arms Overhead as if Jumping Straight Up > Finish with MB Overhead, Arms Straight > Repeat *Squeeze Butt *Squeeze Shoulder Blades throughout *Add Jump to Increase Intensity – Can also add wall for those that are Advanced *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
- Side Plank w. 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 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
- Cardio
I hope that you get a chance to give this workout a try soon.
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Brien
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