Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Complete the following 8 Core-Cardio Exercises in a circuit for 40s 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**
- KB/DB/MB Figure 8 to Hold: https://www.youtube.com/watch?v=F3kihgzdGAc *Hinge from Hips *Maintain Shin Angle *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
- Prone Prisoner Back Extensions: *Lay on Stomach with Fingers Interlaced Behind Head > Pick Chest Up off the floor > Return to Start Position > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Straight Legs remain on floor *Modify with arms to sides and thumbs up (externally rotate shoulders) *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
- Stability Ball/TRX/Glider Leg Curls: *On Back, Pull Heels toward Butt *Use Hands as needed to assist *Increase difficulty by adding Hip AB-AD while in Bridge *Modify with Bridge *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 Combo Crunches (Alternate Each Side): *Lie on your Back with Straight Legs, Quads engaged, Toes to Nose, Arms Overhead & Reaching Backwards *Bend Right Knee & March while Performing a Crunch at the same time *Attempt to Grab Foot with Both Hands *Keep Imprint of Spine *Chin Tuck *Modify with LA March or Curl *Use MB to increase intensity *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
- MB/DB/KB/Weighted Object Stability Ball Supine Russian Twists (perform supine russian twist if you don’t have a ball): *Head/shoulders on Ball *Hold a weight over Chest with Straight Arms *Pack Shoulders, Chest up *Rotate from Core onto each Shoulder *Squeeze weight 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
- Prisoner Lower Ab March on Stability Ball: *Start by sitting tall on Ball > Walk Feet back so Lower Back is supported & Crunch Up *Walk back to make harder *Interlace Fingers Behind Head *Squeeze Shoulder Blades *Bring Knees Up & Down – Alternate *Do your best to Maintain Stability *Keep Belly in for added Stability – Breathe rhythmically
- CrossOver Mountain Climbers: *Start in Push-Up Position *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Corkscrew Elbows In *Shoulders Back & Down *Drive Knee to Opposite Hand *Modify with Standing Mountain Climbers *Keep Belly in for added Stability – Breathe rhythmically
- Glider/Stability Ball Roll Out: *Press into Ground/Ball with Straight Arms *Move from Hips *Lift Collar Bones 1” *Modification: Beast *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
*Add 2-3 Min Cardio at the End if Time Permits*
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
Telephone: 650-654-4604
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