Warm-up prior to workout.
WOD: Perform the following 8 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 0s 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.
1. DB Standing Triceps Kickback: *Hinge from the hip *Keep Elbows Close to Side of Body *Extend Arms to get Full ROM *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. Sea Turtles (2s Hold): *Lift Torso & Legs as high as possible *Finish with Thumbs to Thighs, Palms Up – Feel Scapulas Drop Back & Down *Legs Abduct, finishing apart *Repeat *Keep Belly in for added Stability – Breathe rhythmically
3. Glider Body Plank Saw w. 1 Leg (20s Each): *On Elbows, Fists or Hands *Feet Together *Drive Weight to Heels to Reduce Tension in Shoulders *Shift Weight Forward & Back with Feet on Glider *Keep Hips from Sinking *Modify without Glider or 2 Legs *Keep Belly in for added Stability – Breathe rhythmically
4. Side Step-Ups with Biceps Curls (20s w. Each Side): *Keep foot on step for 20s and slowly bring other foot down to the side, keeping weight, primarily on the step *Hold additional Load if desired *Lift Collar Bones 1″ *Raise Step Height, Load or Speed to Increase Intensity *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
5. Supine Lower AB Ice Cream Scoops: *Lying Supine *Hands Under Tailbone *Start with Knees & Hips Flexed at 90 > Straighten Legs as you scoop towards the Ground & Keep Legs Straight as you perform Pelvic Raise to the Ceiling > Lift Pelvis at End ROM, then back down to 90 for Knee & Hip Flexion > Repeat *Modify with Smaller Scoop or Heel Tap *Keep belly in the entire time *Exhale through mouth and perform Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
6. Standing DB/Band D2 Diagonal Low to High Shoulder Pattern w. Rotation (20s Each): https://www.youtube.com/watch?v=tPNkTk8dFGM *Rotate from Core *Lift Collar Bones 1” *Head Back & Eyes Straight *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
7. Supine Jack-Knife (20s Each Side): *Lying Supine, Fingers to Eyebrows *Start with One Leg Extended & the other Flexed at Hip & Knee *Tongue on Roof of Mouth *Look at Abdomen, not at ceiling *Bring Elbows to Knees *Modify with Backwards Roll *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
8. Quadruped Beast Butt Blaster (20s Each Leg): *Knees 1-2” off Ground *Lift Collar Bones 1” *Corkscrew Elbows In *Modify with Knees on Ground *Perform Hip Extension: Bring Leg Up & Down *Squeeze Butt *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
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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