Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed the Active Rest Movement (ARM) for 30s with 10s Rest for 4 Sets each before rotating to the next Station.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 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.
PM (30s x 4 Sets):
- Sprinter Chair/Step/Elevated Surface Step-Ups w. Elbow & Hip Drive (15s Each Side): *Barely touch Back Foot so all weight is on Front Foot on Step *Start with Forward Bend from Hip in Sprinter Position *Opp. Arm & Leg *Finish with Hip Flexion > Hold at the Top > Squeeze Butt At Top *Explode into Step with each Rep *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
- DB/KB/Weighted Object Bent Over Rows with Rotation (Alt Sides): *Rotate from core *Hinge from hips *Lift Collar Bones 1″ *Low Hands (below Chest) *Squeeze Shoulder Blades at end ROM *Relax Upper Traps *Modify with one knee and opp hand on elevated surface *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)
- KB Goblet Ankle Band Side Squats (Alternate Sides): *Hold weight in Goblet Position *Keep Elbows In *Lift Collar Bones 1” *Feet no wider than Shoulder width *Step to Right > Hinge & Lower into Squat > Switch to Left *Modify without Weight or Band *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
- Push-Ups w. Feet on Raised Surface (Stability Ball/Mat/Couch): *Hands should be below or equal to Chest *Lift Collar Bones 1″ *Maintain Plank *Progress Movement with One Foot on Ball/Mat *Modify with Kneeling Push-Ups *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
- Split Squats with DB/Band Biceps Curls (15s Each Side): *Feet hip width *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
ARM (30s x 4 Sets): *Keep Belly in for added Stability – Breathe rhythmically
- High Knee Run – Add Variety *Relax Heels
- High Knee Skip – Add Variety *Toes Up *Relax Heels
- Fast Shallow Skips – Add Variety *Toes Up *Relax Heels
- High Knee Run – Add Variety *Relax Heels
- High Knee Skip – Add Variety *Toes Up *Relax Heels
- Fast Shallow Skips – Add Variety *Toes Up *Relax Heels
Finisher: Cardio of Your Choice or Squat Jumps: 20s x 10s x 6
*Start & end with arms overhead *Hinge from Hips *Keep Head Back & Eyes Forward *Get as low as tolerated *Explode Up *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
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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