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Be Better Today Wednesday Tabata Workout (10/5/22)

Warm-up prior to workout.

WOD: Perform the following 6 Exercises for 20s with 10s Rest for 6 Sets each before moving on to the next Exercise.

*Set Gym Boss or Interval App to: 40s Work, 5s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets*

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.

  1. KB/DB/MB/Weighted Object 2 Arm Front Loaded Position: *Use 2 Weights *Hinge & Squat *Down Slow & Hold for 1s *Squeeze Butt at Top for 1s *Squeeze Shoulder Blades the whole time *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

  2. DB/KB/SB/MB/Weighted Object Stability Ball Chest Press (20s Each Side or if a challenging load use a Weight in both Hands): *Pack Shoulders *Keep Hand Close to Chest & 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

  3. Skater Lunge (aka Apollo Ono’s): *Hands behind Back-Hinge Forward maintaining ideal Posture & Laterally Hop to Right & Left *On Odd Sets perform movement with a Stick Landing & Explode as far as possible Right & Left *On Even Sets perform movement for Speed *Keep Eyes Straight *Modify with Smaller Steps or Jumping Jacks or with Cardio of Choice *Breathe rhythmically
  1. Band Rows w. Hinge (Double up Bands for added Challenge or Use Dumbbells as Needed): *Sit with a Tall Lengthed Spine *Hinge Forward & Back *Flat Back *Keep Hands below Chest to relax Neck *End with Squeeze of Shoulder Blades *Draw the belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)

  2. Sprinter Backwards Lunge w. Knee Drive: *Add Resistance with Anchor Point Training if you have it *Opp Arm & Leg *Finish with Knee Drive & Hold Leg at Top *Knee should go Down vs. Back *Hinge Forward with Back Flat *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

  3. Burpee w. Lateral Shuffle: *Shuffle Right > Burpee > Shuffle Left > Burpee *Modify without Burpee or with Cardio of Choice *Breathe rhythmically

Finisher: 3 Cone Liners or Cardio of Choice (Consider using home equipment): 20s x 10s x 6 Sets

*Work at Own Pace *Modify with Walking *Keep Belly in for added Stability – 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 I AM A PRIORITY Coaching Program starting Monday!

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Your friend & coach,

Brien

Telephone: (650) 514-6679

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