Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate each Tabata Combo for 20s with 10s Rest for 6 Sets each for 12 Sets Total.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 12 Sets, 30s Transition Time after Completing all 12 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**
Tabata Combo #1:
- KB/MB/DB/SB/Weighted Object Front Loaded Forward Lunge (12 oclock) & Front Diagonal Lunge w. Pivot (1 or 11 o’clock): *Lunge Forward with Right Foot > Lunge Forward with Left Foot > Lunge Diagonal to 1 Position with Right Foot, Pivoting Back Foot > Lunge Diagonal to 11 Position with Left Foot, Pivoting Back Foot > Repeat *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Keep Weight close to Body *Squeeze Shoulder Blades *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
- KB/DB/Weighted Object Standing Alternating Single Arm Bent Over Rows: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge at Hips *Squeeze Shoulder Blades at End ROM *Keep Hands Below Chest *Modify with Band Rows *Draw the belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
Tabata Combo #2:
- BW Prisoner Squat Jumps: *Feet hip width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hips & Lower into Squat *Modify without Jumps for those that shouldn’t *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
- Hand Release Push-Ups: *Release Hands from the Ground after each Push-Up *Hands Outside Chest *Lift Collar Bones 1” *Turn Elbows In *Modify with Kneeling Push-Ups *Keep belly in the whole time. *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
Tabata Combo #3:
- KB/MB/DB/SB/Weighted Object Romanian Deadlifts (Straight Leg): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hips *Squeeze Shoulder Blades *Maintain Neutral Spine *Modify with Bridges or Single Leg Deadlifts *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
- Dips w. Chair/Box/Mat/Step: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Prior to Dip Pull Shoulders Back & Down *Elbows In *Legs Straight to Increase Intensity *Keep Butt close to Chair *Squeeze Triceps at Top *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
Finisher: Lateral Shuffle with Burpee: 20s x 10s x 6 Sets
*Shuffle Right & Perform a Burpee > Repeat to Left *Relax Heels *Lift Collar Bones 1” *Stay Low *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 Coaching Program starting Monday!
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Brien
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