Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 8 Core~Cardio Exercises in a Group for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 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.
- Squat Jacks *Get to 90 degrees with Squat (Hinge) & Touch Hands at the Top *Challenge to do as many as possible *Maintain Shin Angle *Keep Belly in for added Stability – Breathe rhythmically
- Supine Lower Ab Corkscrew (20s Each Direction): *On Elbows in Crunch Position > Lying on Back > Lock Shoulders Back & Down > Legs Criss-Cross Independently *Keep Imprint of Spine *Lower Legs to make harder if able to maintain Imprint & Belly from pooching *Look at Abdomen *Tongue on Roof of Mouth *Modify with Lying Lower Abdominal Heel Tap or Grab Knees to Chest *Keep Belly in for added Stability – Breathe rhythmically
- Burpees: *Lift Collar Bones 1” while on Stomach *Modify as needed *Chest must hit ground for the Burpee to count
- Supine Butterfly Bridge: (4:45 in Video) https://www.youtube.com/watch?v=UBa-EtVvSks) *Place Feet Together > Open Knees as wide as possible *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
- Lateral Step Squat Hold: *Start with Feet Shoulder Width *Hinge from Hips to Squat Hold > Side Step Laterally Right to Left *Get as deep as possible with Squat without moving Shin forward *Go lower as tolerated while keeping Posture & Neutral Spine *Keep Belly in for added Stability – Breathe rhythmically
- Plank Up-Downs (20s per Side): *Start on Elbows in Plank *Lead with RT Hand for 20s > Switch to LT Hand for 20s *Relax Shoulders *Cue: Hand-Hand-Elbow-Elbow *Low Hands *Lift Collar Bones 1″ *Widen Feet as needed – goal is to not Rock *Modify on Knees *Keep Belly in for added Stability – Breathe rhythmically
- Burpees: *Lift Collar Bones 1” while on Stomach *Modify as needed *Chest must hit ground for the Burpee to count
- Prone Band Superman (Hold 2s): *Start with Arms Overhead on Ground *Drive Elbows Back & Down > Hands Should End Up Shoulder Height (Like doing a Pull-Up) *Chest Up *Lift everything off ground with Legs Straight *Squeeze Glutes *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 Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: 650-654-4604
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