Warm-up prior to workout.
WOD: Perform the following 12 Exercises in a circuit for 30s with 10s Rest for 4 Rounds each. Rest 30s after each round.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 48 Sets, 10s Transition Time after completing each Round*
**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated**
- Cardio: Walk/Jog/Sprint/Step/Jump *Breathe rhythmically
- Push-Ups with Jack Knife: *Shoulders Back & Down *Elbows In http://search.yahoo.com/search?fr=robo&p=prison+cell+push+ups&sa=Search *Modify with Prison Cell Push-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
- Cardio: Walk/Jog/Sprint/Step/Jump *Breathe rhythmically
- Staggered Squats: *One foot forward one foot back – feet shoulder width *Head Back & Eyes Straight *Hinge from Hips & Squat *Lift Collar Bones 1” *Squeeze Shoulder Blades *Squeeze Butt at top *Go heavy as tolerated *Modify with Box *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: Walk/Jog/Sprint: *Breathe rhythmically
- Burpees: *Elbows In *Keep Hands Low *Go heavy as tolerated *Modify without Jump & Step – No Overhead 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: Walk/Jog/Sprint/Step/Jump *Breathe rhythmically
- Pull-Ups/Rows: *Lift Collar Bones 1” *Shoulders Back & Down *Rows for those with Shoulder/Posture Issues or Low Fitness Levels *Modify with rows *Draw belly in towards spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Cardio: Walk/Jog/Sprint/Step/Jump *Breathe rhythmically
- Crawl: *Keep Belly in for added Stability – Breathe rhythmically
- Cardio: Walk/Jog/Sprint/Step/Jump *Breathe rhythmically
- Forward- Back Lunges: *Holding weight as tolerated *Lift Collar Bones 1” *Bigger the Step, easier on the Knees *Modify with Stop in Center or Back Lunges *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 I AM A PRIORITY Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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