Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 7 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets, 10s Transition Time after Completing each Round*
**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**
- DB/KB/Weighted Object Staggered Stance 1 Arm Row w. Hinge (20s Each Arm): *Feet Hip Width with Staggered Stance, Back Heel Elevated *Hinge at Hips & Reach Forward to grab Weight on Ground > Pull Back & Stand Up > Repeat for 20s on Same Side *Squeeze Shoulder Blades at End ROM *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *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)
- MB/DB/KB/Weighted Object Staggered Squats (20s Each Leg): *Feet shoulder width, staggered feet with back heel elevated *Hold Weight as tolerated any way you like *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Modification: No Weights *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
- SB/MB/Weighted Object Jog~Sprint~Fast Walk: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Breathe rhythmically
- MB/SB/KB/Weighted Object Backward Lunges w. Rotation (20s Each Leg): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Rotate from Core *Rotate over Forward Leg *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
- 1 Leg Burpee (20s Each Leg): *Start on Stomach with Hands Lower than Chest *Lift Collar Bones 1″ *Stand Up on 1 foot > Hop > Repeat *Modification: Burpee or Get Up Variation *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
- Single Leg Squat w. Lateral Glide (20s Each Side): *Left Foot is on Top of Glider > Glide Left Foot out as you Hinge & Squat from RT Hip (make sure Head/Core stay in line with RT Leg to avoid Splits) > Repeat *Lift Collar Bones 1” *Back Flat *Squeeze Butt & Shoulder Blades *Hold for 1s *Keep Head Back & Eyes Forward *Modification: Hold onto something – Perform in front of mirrors if possible *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 Square Single Leg Hops (20s Each Leg): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Stand on RT Leg & Hop Clockwise to each Quadrant of a Square *After 20s stand on LT Leg & Hop Counterclockwise *Relax Heels *Modification: Perform with both Legs as needed or do a Pattern without Jumping *Breathe rhythmically
Finisher: 3 Minute Body Weight AMRAP:
Perform the 3 Exercises below for 3 Minutes as fast as possible with good mechanics ~ AMRAP!!! Rest as needed.
- 6 Body Weight Squats: *Arms go up as Hips Hinge *Keep Head Back & Eyes Forward *Hinge & Lower into Deep Squats *Knee Tracking *Toes Out Slightly *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
- 6 Jump Squats: *Start & End with Arms Overhead – Keep Arms Straight *Feet Hip Width *Hinge & Lower into Squats *Knee Tracking *Modification: Take out Jump *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
- 6 Hand/Fist Mountain Climbers (6 Each Side) *Keep Hands Low *Corkscrew Elbows In *Do your best to not drop Hips *Lift Collar Bones 1” *Drive Legs Straight Back *Modification: Standing Mountain Climbers *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 Mind & Body Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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