Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
Phase 3: Body Weight Warm~Up Circuit – AMRAP (4 Minutes):
- 10 Body Weight Squats
- 10 Push Ups *Perform a variety of push-ups
- 10 Backward Lunges w. Straight Arm Raise (Alt. 5 Each Side)
WOD: Alternate the 8 Exercises two at a time for 40s each with 10s Rest for 3 Sets.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets.
**Heart Rate Monitor Zone: Blue to Orange. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Orange Zones are generally anaerobic zones. Blue Zone is an aerobic zone. Work in zones 4 & 5 for 10 minutes or more as tolerated**
*Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC
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.
Station 1:
- Elbow or Hand Side Plank with Hip Drop (20s each side) *Stay Tight- *Lift collar bones 1″ *Keep hips and shoulders square- avoid rotation *Modify with side plank or side leg raise *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
2. Cardio: In-In-Out-Out *Relax Heels
Station 2:
- Swiss Ball/Bosu/Disc Crunches: *Move Back to make harder *Keep Tension on Abs – Don’t Crunch too high *Look at Abdomen *Tongue on Roof of Mouth *Modify for those with Diathesis/Core Imbalances: Lower Ab Heel Tap *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
- Cardio: Hop Scotch *Relax Heels
Station 3:
- Quadruped with Arm AB & Hip AB (20s each side) *On all 4’s, Lift collar bones 1” and elbows corkscrewed > Abduct left leg & right arm > Adduct left leg & right arm and repeat for 20s > switch sides *Shoulders relaxed *Inhale with rib cage expansion/belly relaxed with the abduction of hip and exhale, drawing in of the belly and Kegel contraction (engage bladder) on the adduction of hip.
- Glider Cross Over Mountain Climber: *On Fist if tolerated *Feet on Gliders *Lift Collar Bones 1″ *Rotate from Core *Modify for those with Diathesis/Core Imbalances: Standing Mountain Climber *Keep Belly in for added Stability – Breathe rhythmically
Station 4:
- Kneeling DB Lateral Raises (20s) & Front Raises (20s): *Keep Head Back & Eyes Forward *Lift Collar Bones 1″ *Squeeze Butt *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
- Cardio: Skip Varieties *Relax Heels
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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I’d love to help you achieve your best self!
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Your friend & coach,
Brien
Telephone: 650-654-4604
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