Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 8 Exercises in a Circuit for 30s each with 10s Rest for 3 Rounds.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 36 Sets, 0s Transition Time after Completing each Round*
**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
- Walk/Jog/Sprint: *Keep Belly in for added Stability – Breathe rhythmically
- Prison Cell Push-Ups: *Do on Fists as needed *As you come up from each Push-Up, bring Knee up *Shoulders Back & Down *Elbows In http://search.yahoo.com/search?fr=robo&p=prison+cell+push+ups&sa=Search *Modify with hold *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
- Walk/Jog/Sprint: *Keep Belly in for added Stability – Breathe rhythmically
- Squats: *Head Back & Eyes Straight *Hinge from Hips & Squat *Lift Collar Bones 1” *Squeeze Shoulder Blades *Squeeze Butt at top *Go heavy as tolerated *Modify with Box *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
- Walk/Jog/Sprint: *Keep Belly in for added Stability – Breathe rhythmically
- Burpees: *Elbows In *Keep Hands Low *Go heavy as tolerated *Modify without Jump & Step – No Overhead Press for those with Shoulder Issues *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
- Walk/Jog/Sprint: *Keep Belly in for added Stability – Breathe rhythmically
- Pull-Ups/Rows: *Lift Collar Bones 1” *Shoulders Back & Down *Rows for those with Shoulder/Posture Issues or Low Fitness Levels *Modify with rows *Draw belly in towards spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Walk/Jog/Sprint: *Keep Belly in for added Stability – Breathe rhythmically
- Crawl: *Keep Belly in for added Stability – Breathe rhythmically
- Walk/Jog/Sprint: *Keep Belly in for added Stability – Breathe rhythmically
- Walking Lunges: *Holding weight as tolerated in Hands *Lift Collar Bones 1” *Bigger the Step, easier on the Knees *Modify with Stationary Lunges or Back Lunges *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
Finisher: Do 1 Final Set of the Strength Movements without the Cardio *10s Rest between *Give it their all on your 4th Set!
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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