WOD: Alternate the following 10 Core~Cardio Exercises for 40s each with 10s Rest for 3 Rounds.
WOD: Perform the following 6 Exercises for 30s each in a Circuit with 10s Rest for 6 Rounds. Rest 20s in between each set. The Last Round is the Finisher – Challenge yourself as tolerated.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 30 Sets (6 Sets for Final Round), 20s Transition Time after Completing each Round*
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/MB/KB/Weighted Object Floor Press: *Arch Lower Back to Lock Shoulders Back & Down *Elbows 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
2. KB/DB/Weighted Objects Double Loaded Squats: *Hold 2 weights if possible in front loaded position *Feet Shoulder Width *Get Low as tolerated *Lead with Hips > Hinge > Squat *Modify without Weight *Keep belly in with heavy loads *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
3. Dips w. Box/Mat/Chair/Equalizers: *Lift Collar Bones 1” *Pull Shoulders Back & Down *Elbows In *Legs Straight to Increase Intensity *Keep Butt close to Mat/Step *Avoid going to Low *Squeeze Triceps at the 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
4. DB/MB/KB/Weighted Object Good Mornings: *Start with feet hip width *Hinge from hip *Hold weight at chest *Back Flat *Squeeze Butt & Shoulder Blades *Hold for 1s at top of motion *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *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
5. Seated TRX/DB/Band Rows w. Pronation/Supination: *Lift Collar Bones 1” *Legs Straight *Toes Up *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)
6. KB/DB Bulgarian (Elevated w. Small Step) Split Squats (15s Each Side): *Fingers Interlaced Behind Head – Open Elbows *Elevate Back Leg *Tuck back hip *Slight Forward Lean *Modify without Elevation or Hold on for Balance *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
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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