Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Complete the following 8 Exercises in a circuit 30s with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 30s 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**
- Squat w. Foot To Opp. Hand: *Feet Shoulder Width *Keep Head back & Eyes Forward with Shoulder Blades Pinched *Hinge from Hip & Squat Hold *Glide Right Foot to Side > Keep Right Leg Straight > Attempt to touch Right Hand to Left Foot > Alternate *Breathe rhythmically
- Glider Body Saw: *Start in Push-Up Position with Feet on Gliders *Lift Collar Bones 1” *Corkscrew Elbows In *Glide Head Back *Shift Weight Forward & Back *Modify with Commando Crawl without Gliders or Perform on Crawl on Knees *Increase challenge with 1 Leg *Draw the belly in toward the spine the whole time. Inhale on the forward glide and exhale, with Kegel contraction (engage bladder) on the way back.
- Chair/Step/Stool: Up-Up-Down-Down on Step (Lead w. Each Foot for 20s): Relax Heels *Breathe rhythmically
- Single Leg Squat Hold w. Hip Extension/Abduction (20s Each): *Start with feet together and perform a single leg squat hold (get as low as possible)- perform hip extension and abduction with other leg *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
- Twist Combo: *Feet Together > Facing 12 O’Clock > Jump & Twist to 2 O’Clock > Jump & Twist back to 12 O’Clock > Jump & Twist to 10 O’Clock > Repeat *Toes Up – Land on Ball of Foot *Breathe rhythmically
- MB Stability Ball Supine Russian Twists (perform on back if you don’t have a Ball): *Head on Ball *Hold a MB over Chest with Straight Arms *Pack Shoulders, Chest up *Rotate from Core onto each Shoulder *Squeeze MB to engage Core *Keep Hips Up & Level *Squeeze Butt *Feel Feet connected to ground *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
- Airborne Heisman’s: Like an Ice Skater but with Opp. Arm & Leg *Toes Up – Land on Ball of Foot
- Swiss Ball Lower Ab March/Supine Toe Tap: *March slowly to attain Balance *Low Back should be supported *Extend Arms Overhead – Elbows to Ears *Tuck Chin *Maintain Belly & Bladder Engagement *Crunch Higher or Walk Back to Increase Intensity *Stay Tight *Collar Bones up 1” *March is secondary to finding the perfect isolation for abs *Draw belly in the whole time *Breathe rhythmically
- High Knee Twist & Skip: Opp. Arm & Leg *Toes Up – Land on Ball of Foot *Rotate from Core
- 10. Lateral Beast (15s Each Direction): *Walk Laterally Opp. Arm & Leg *Start in Quadruped/Beast Position with Knees 1-2” off Ground *Lift Collar Bones 1” *Corkscrew Elbows In *Glide Head Back *Modify on Elbows or with Knees on Floor *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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