Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Complete the following 8 Core~Cardio Exercises in a circuit for 40s with 10s Rest for 4 Sets.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 28 Sets
**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.
- Core: MB/KB/DB Figure 8 to Hold: https://www.youtube.com/watch?v=YQgKhis8Y64 *Weight goes in a Figure 8 Pattern in front of Chest & Through the Legs *Hinge from Hips – Not a Squat *Lift Collar Bones 1” *Shoulders Back & Down *Back Flat *Squeeze Butt at top *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
- Cardio: High Knee Skips – Forward & Back (Switch Direction Every 5s): *Land on Ball of Foot *Toes Up *Drive Elbows *Opp. Arm & Leg *Stay Tall *Modify with March *Keep Belly in for added Stability – Breathe rhythmically
- Core: DB/KB/Weighted Object Kneeling Side Bend (20s Each Side) *Get Full ROM on both Sides *Hold weight on RT Side > Side Bend to LT & Squeeze > RT Side Stretches > Repeat on other Side after 20s *Lift Collar Bones 1” *Head Back – Eyes Straight *Modify Kneeling w. Weight *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
- Cardio: DB/KB/Weighted Object Suitcase Carry (20s Each Side): *Fast Walk *Keep Wrist in Neutral Position – No Wrinkles *Lift Collar Bones 1” *Big Step – Heel > Toe Push Off *Challenge with heavy loads *Keep Belly in for added Stability – Breathe rhythmically
- Core: Standing MB Slams/DB/KB/Weighted Object WoodChops: *Use Whole Body & Slam/Chop *Bring weight Overhead with Straight Arms each time *Explode into ground *Follow through using Core *Modify to Chest Height for Shoulder Issues *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
- Cardio: High Knee Skips – Forward & Back (Switch Direction Every 5s): *Land on Ball of Foot *Toes Up *Drive Elbows *Opp. Arm & Leg *Stay Tall *Modify with March *Keep Belly in for added Stability – Breathe rhythmically
- Core: DB/KB/Weighted Object Standing Reverse Slam (Low to Hi) *Lift Collar Bones 1”*Back Flat *Hinge from Hip *Extend Arms to make harder > Bring weight closer to make easier *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
- Cardio: Side Step-Ups (20s Each Side): *Barely touch heel *Make sure foot is all the way on the step *Modify with Various Step Heights *Keep Belly in for added Stability – Breathe rhythmically
*Add more Cardio at End if Time Permits*
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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