Warm-up prior to workout.
WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 28 Sets, 20s 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. KB/DB/SB/Heavy Object Deadlift: *If you only have 1 heavy object, perform 15s each side *Feet Shoulder Width *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *LOCK Shoulder Blades Back & Down https://www.youtube.com/watch?v=V0qNjLHV3_c *Weight starts on ground > High Hinge of Hips > Drive into Ground with Ankles, Knees & Hips > Squeeze Butt at Top of Movement > Repeat *FOCUS on HINGE *Modify by placing Heavy Object on a Higher Surface or with Bridges for those with Back Issues *Keep your belly in the whole time. Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
2. High Knee Run in Place: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Pump Arms *Modify with Fast High Knee March *Keep belly in the whole time *Breathe rhythmically
3. Db Ball Press/Elevated Object Push-Ups: *Feet on Swiss Ball *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Corkscrew Elbows In *Keep Hands Below Chest *Avoid letting Hips Drop *Modify without Push Up or Kneeling Push-Ups *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
4. Split Squat Jumps (15s per side): *Feet Hip Width *Start & End with Arms Overhead *Lower into Squat *Soft Landing *Modify without Jump – Do a Squat Hold *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. DB/Weighted Object Rows on Incline Bench – Prone or Bent Over Position: *Squeeze Shoulder Blades at Top *Keep Head Back & Eyes Forward *Lock Shoulders Back & Down *Modify without Weight *Draw 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)
6. Walking Runner’s Lunges or Weighted Lunges (Short Distance): *Feet Hip Width *Opp. Arm & Leg *Drive Feet into the Ground & Explode Up *Full ROM *Squeeze Butt at Top *The better the Fitness & Skill the better the Power *Bigger the Step = Easier on the Knees *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
7. Dips w. Chair/Box/Mat: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” Dips: Keep Shoulders Back & Down *Elbows In *Legs Straight to Increase Intensity *Keep Butt close to /Chair/Mat/Step *Avoid going to Low *Squeeze Triceps 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
Finisher: Sprints (Forward & Backwards): 20s x 10s x 6 Sets
*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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