Warm-up prior to workout
WOD: Complete the following 8 Exercises in a Circuit for 40s with 10s Rest for 3 Rounds. Perform 1 Min Cardio after each Round.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 60s Transition Cardio Time after Completing all 8 Sets*
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.
1. DB/KB/Band Biceps Curls & Lateral Raises (20s Each): *Use 3-15 lbs for Lateral Raises *Keep Slight Bend in Elbows *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
2. DB/Band/Light Object 1 Arm D2 Pattern (Low to High Diagonal Pattern) with Weight Shift (20s Each): *Use 3-15 lbs *Keep Arms Straight *Full Body Movement – Movement starts from Ankle > Knee > Hip > Trunk > Arm *Finish with Shoulder in External Rotation, Thumb pointing away from Body *Rotate from Mid-Section *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
3. KB/DB/MB Kneeling/Standing Side Bends (20s Each Side): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Keep Hips Level *Modify with a lighter 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
4. Hand Plank w. Alternating Arm Rotations: *Wider feet as needed *Keep Core Tight *Move from Core & Alternate bringing 1 Arm at a time *Squeeze Shoulder Blades *Relax Shoulders *Keep Hips Up *Modification: On Elbows or Beast *Keep Belly in for added Stability – Breathe rhythmically
5. DB/Band Reverse Fly on 1 Foot or Over Stability Ball: *Standing on 1 Foot *Grab Elastic Band with Palms Up Grip *Keep Arms Straight & Hands Lower than Chest *Squeeze Shoulder Blades at End ROM *Relax Shoulders *Draw 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)
6. Supine Lower Ab Reverse Crunch (Pelvic Curl): *Keep Heels towards Butt *Move from Core *Hold onto a sturdy Base to help Control Downward Movement *Keep Belly In *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
7. Side Lying Plank Hip Drop w. Clam (20s Each Side): *Start on Side with Knees Bent in Closed Clam Position *Lift Hips & Top Leg into Open Clam with each Raise of Hips *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Lock Shoulders Back & Down *Keep Hips Level *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
8. Stability Ball Prone Cobra Hold w. Int & Ext. Rotation: *Perform on Stomach if you don’t have a Ball *On Stomach Over Ball, on Tippy Toes, Arms to Sides *Wide Feet *Extend Spine & Hold while Externally & Internally Rotating Shoulders *Squeeze Butt *Keep Belly in for added Stability – Breathe rhythmically
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 I AM A PRIORITY Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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