Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
Perform the following 8 movements in a circuit (one after the other) for 30s with a 10s transition in between exercises for 5 rounds.
Set Gym Boss or Interval App to: 30s Work, 10s Rest, 40 Sets, 5 Rounds, 10s 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
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.
- Jog/Walk: *Highest Intensity Tolerated *Fast Walk for those with Injuries *Breathe rhythmically
- Monkey Jump Push-Ups: http://www.youtube.com/watch?v=wue7EWNgnPg *Bend forward and place Hands under Shoulders while on Tippy Toes > Bring Head towards ground > Jump up *Lift Collar Bones 1” *Modify as needed – Remove Jump – Do Push-Up on Knees *Use Fists / DBs *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
- Prisoner Squats: *Goal – Get to 90 Degrees *Hinge from Hips > Squats *Get Low *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
- Pulling Movements: TRX Rows/Equalizer Rows/Pull-Ups/Band Rows: *Lift Collar Bones 1” *Campers can assist each other as needed *Draw belly in toward spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Jog/Walk: *Highest Intensity Tolerated *Fast Walk for those with Injuries *Breathe rhythmically
- Backwards Lunges (15s Each Side): *Arms Raise with each Back Lunge *Knee should end up 2” off the Ground *Squeeze Shoulder Blades *Lift Collar Bones 1” *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
- Squat Jumps: *Start & End with Arms Overhead *Hinge from Hip > Small Squat *Lift Collar Bones 1” *Modify without Jump for those with Injuries or who shouldn’t Jump *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 on the way up.
- Elbow Planks w. Lateral Movement (15s Each Direction): *Start in Plank Position on Elbows > Move Laterally > Opp. Arm & Leg *Lift Collar Bones 1” *Modify with Beast *Keep Belly in for added Stability – Breathe rhythmically
*No Finisher: Challenge them to make the 4th Round as tough as possible
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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