Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 10 Core~Cardio Exercises for 40s each with 10s Rest for 3 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s 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**
Station 1:
- MB Seated Russian Twist (Sit on Disc/Bosu if you have it) w. MB Drop (20s Side): *Sit Tall & Lean back as tolerated with Feet off Ground > With MB in Hands Rotate to Right & Place MB behind Back > Rotate to Left & Pick the MB Up > Repeat *Modification: Feet on the ground or perform Supine for those with Back Pain – Sitting & Twisting, especially when slouching is not good for the Spine *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
- In-Out-In-Out Pattern / Jumping Hop-Scotch: *Use Rings – Everyone has their own Ring *Relax Heels – Heels the height of a credit card Modify: In-In-Out-Out Pattern with Quick Feet *Keep Belly in for added Stability – Breathe rhythmically
Station 2:
- Quadruped w. Rotation (20s Each Side) *On all 4’s, Lift Collar Bones 1” *Corkscrew Elbows *Bring Right Elbow to Left Knee & Crunch > Hold 2s > Extend Arm & Leg as far as possible & Look at Hand *Squeeze Shoulder Blades *Hold 2s > Repeat *Knees 1” off Ground to make harder *Rotate from Core *Bring Arm to Side slightly to avoid activating Upper Trap *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
- Jump Rope – Side to Side Jumps: *Relax Heels – Heels the height of a credit card *Modification: No Jump Rope *Keep Belly in for added Stability – Breathe rhythmically
Station 3:
- Supine Hollow Rock: *Start with Knees Bent & Legs Extended *Lower as tolerated – Keep Imprint of Spine *Rock while keeping Core Engaged *Relax Neck & Avoid grinding Teeth *Look Down *Bring Arms to Sides to make easier *Modify: Bend Knees or Double Knee to Chest Rock *Keep Belly in for added Stability – Breathe rhythmically
- Lateral High Knee Skips (20s Each Direction) *Land Mid-Foot with Toes Up *Keep Belly in for added Stability – Breathe rhythmically
Station 4:
- KB/DB Heavy Object Standing Side Bend (20s Each Side): *Hold challenging load in Right Hand > Side Bend to Left & Focus on the Left side of Core engaging > Stretch to Right > Repeat *Get Full ROM – Stretch & Contract *Squeeze Shoulder Blades & Butt *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
- Glider NordicTrack *Stay Tight *Opp. Arm & Leg *Get full extension with Back Leg *Modify: No Gliders *Breathe Rhythmically
Station 5:
- JackKnife w. Gliders or Stability Ball: *Tuck Knees Under Hips *Knees barely off Ground *Feet on Gliders *Fists or Spread Hands into 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
- Fwd-Fwd-Back-Back Pattern: *Quick Feet *Relax Heels *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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