Warm-up prior to workout.
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, 28 Sets, 10s Transition Time after Completing each Round*
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.
- Ball Plank w. Butt Kick (Alt Each Side) *Can use Stability Ball: *Lift Collar Bones 1” *Feet Together *Hips Level *Legs Straight *Squeeze Butt *Modify without ball or One Knee on the Ground & Butt Kicks with Opposite Leg *Keep Belly in for added Stability – Breathe rhythmically
- Weighted Supine Ball Russian Twist : *Head and shoulders on ball with hips up *Rotate onto each shoulder *Keep Hips Up *Rotate from Core *Remove Weight as needed *Keep Belly in for added Stability *Inhale on the way down and exhale, drawing with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Stability Ball Side Bend (20s Each Side): *Ball should be around hip area *Stack hips *Keep feet wide for balance *Lift Collar Bones 1” *Squeeze Shoulder Blades *Get stretch on on downward phase *Modify with Standing Side Bend *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 Back Ext & Hip Ext (20s Each): *Lying Prone on Top of Big Ball and give it a Big Hug *Walk Forward on Ball so you are on the Tippy Toes *Extend Spine & Give the Ball a Hug again for 20s > For the next 20s place Hands Under Shoulders & Keep Arms Straight (Push into Ground) > Lift Legs Up & Down (Hip Extension) *Inhale on the way down and exhale, drawing with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
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Stability Ball Crunches: *Wide Feet *Modify with Lower Ab Heel Tap *Inhale on the way down and exhale, drawing with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
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Supine Butterfly Bridge w. Feet Elevated (Stability Ball/Ottoman/Step): *Place Feet together on Elevated Surface, Open Knees as wide as possible *Very important to tuck Pelvis *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.
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Cardio
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 I AM A PRIORITY Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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