Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
Core Warm-Up: 30s x 10s x 3 Sets
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 9 Sets
- Elbow Plank w. Butt Kick (15s Per Side): *Keep both Legs Straight *Lift Collar Bones 1” *Modify on Knees *Keep Belly in for added Stability – Breathe rhythmically
- Supine Bridges w. Ankle on Opp. Knee (15s Per Side): *Open Knee to get Stretch *On Heels – Toes to Nose *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
- Sea Turtles (Hold for 2s): *Lift Torso and Legs as high as possible *Finish with thumbs to thighs, palms up – feel scapulas drop back & down *Legs abduct, finishing apart *Repeat *Draw belly in towards spine for additional support while breathing shallow. Inhale on the way down and Exhale with Kegel contraction (squeeze & lift pelvic floor – should feel bladder & sphincter engage) on the way up
After Warm-Up Transition to Main WOD.
WOD: Perform the following 8 Exercises in a Circuit for 40s each with 10s Rest for 3 Rounds — No Rest between each Round.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 24 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
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.
- Dynamic SB/DB/KB/MB/Weighted Object Step-Ups (20s Each Leg): *Up-Up-Down-Down *Hold Weighted Object anyway you like*Head Back & Eyes Forward *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
- Spartan Walk Out Push Ups: Start on stomach with hands shoulder width, fingers spread, quads engaged, knee caps off ground, butt squeezed > push-up > walk hands back with arms and legs straight > walk back to start and repeat. *Elbows In *Collar Bones Up *Shoulders Back & Down *Modify with Push-Up on Knees *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
- KB/DB/Weighted Object Suitcase Walk(20s per side): *Hold heavy load in ONE Hand for Short Distance *Head Back & Eyes Forward *Keep Wrist in Neutral Position – No Wrinkles *Lift Collar Bones 1” *Big Step – Heel > Toe Push Off *Fast Walk *Squeeze Butt *Keep Belly in for added Stability – Breathe rhythmically
- Band Squats w. Side Steps (Alternate): *Band around Feet/Ankles/Knees *Start with feet together > Take 1 Side Step to RT – Feet Shoulder Width > Squat > Switch Direction > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge & Lower Into Squat &*Arms go up with squat *Keep Belly in for added Stability – Breathe rhythmically
- Jump Rope: *Any Variation *Heels height of a credit card *Breathe rhythmically
- DB Reverse Flys & Lateral Raises (20s each) *Light weights *Bend elbows 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
- Cheryle Matteo Dance Club Moves: *Breathe rhythmically
- MB/DB/SB/KB/Weighted Object Back Lunges w. Rotation (Alt. Sides): *Rotate Weight Over Front Leg *Lift Collar Bones 1” *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
Add additional cardio if time
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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