Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Complete the following 7 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 28 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.
- Prisoner Backwards Lunges: *Feet Hip Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *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
- MB/KB/DB Figure 8 to Hold: https://www.youtube.com/watch?v=YQgKhis8Y64 *Weight goes in a Figure 8 Pattern in front of Chest & Through the Legs *Hinge from Hips – Not a Squat *Lift Collar Bones 1” *Shoulders Back & Down *Back Flat *Squeeze Butt 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
- Push Up w. 5 Mt. Climbers Combo: *Perform a Push Up > 5 Mt. Climbers > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1″ *Shoulders Back & Down *Modify Push Ups 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
- TRX/DB T (Reverse Flys) & Lateral Raises (20s Each): *Squeeze Shoulder Blades with T *Relax Neck/Shoulders *Lift Collar Bones 1″ *Hold at end ROM for 1s – Squeeze *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
- Glider Plank Hip AB/AD w. Elbows on Bosu or Disc: *Lift Collar Bones 1″ *Stay Tight *Modify with Reverse Plank or Crab Hold *Keep Belly in for added Stability – Breathe rhythmically
- MB/DB/KB/Weighted Object Squat & Press (Alt Side with Press Each Rep): *Start with Weight at Chest > Squat > PLace Weight in One Hand & Press Overhead when Standing (Alt sides each rep) *Lift Collar Bones 1″ *Hip Hinge *Thighs parallel to floor *Modify without the Press for those with Shoulder Issues *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
- Cardio
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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