Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 8 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 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 more8 as tolerated**
- MB/Basketball/Foam Roll Push-Ups (1-Arm): *Place One Hand on MB/Basketball/Roll, One Hand on floor *Perform a Push-Up > Move or Glide the Ball/Roll to Opposite Hand > Perform Push-Up > Repeat *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
- Sea Turtles (2s Hold): *Lift Torso & Legs as high as possible *Finish with Thumbs to Thighs, Palms Up – Feel Scapulas Drop Back & Down *Legs Abduct, finishing apart *Repeat *Keep Belly in for added Stability – Breathe rhythmically
- Glider Body Plank Saw w. 1 Leg (20s Each): *On Elbows, Fists or Hands *Feet Together *Drive Weight to Heels to reduce tension in Shoulders *Shift Weight Forward & Back with Feet on Glider *Keep Hips from Sinking *Modify without Glider or 2 Legs *Keep Belly in for added Stability – Breathe rhythmically
- Dynamic Step-Ups (20s Leading w. Each Side): *Hold additional Load if desired *Lift collar bones 1″ *Raise Step Height, Load or Speed to Increase Intensity *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
- Supine Lower AB Ice Cream Scoops: *Lying Supine *Hands under Tailbone *Start with Knees & Hips Flexed at 90 > Straighten Legs as you scoop towards the Ground & Keep Legs Straight as you perform Pelvic Raise to the Ceiling > Lift Pelvis at end ROM, then back down to 90 for Knee & Hip Flexion > Repeat *Modify with Smaller Scoop or Heel Tap *Keep belly in the entire time. *Exhale through mouth and perform Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging)
- Standing DB/Band D2 Diagonal Low to High Shoulder Pattern with Rotation: (20s Each): https://www.youtube.com/watch?v=tPNkTk8dFGM *Rotate from core *Lift Collar Bones 1” *Head Back & Eyes Straight *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 Jack-Knife (20s Each Side): *Lying Supine, Fingers to Eyebrows *Start with One Leg extended and the other Flexed at Hip & Knee *Tongue on Roof of Mouth *Look at Abdomen, not at ceiling *Bring Elbows to Knees *Modify with Backwards Roll *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
- Quadruped Beast Butt Blaster (20s Each Leg): *Knees 1-2” off ground *Lift Collar Bones 1” *Corkscrew Elbows In *Modify with Knees on ground *Perform Hip Extension: Bring Leg Up & Down *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
*Perform additional cardio after 4 rounds
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
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