Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
SB/MB/DB/Weighted Object Advanced Warm-Up (2 Sets Each) – Modify as needed:
- Backward Lunges w. Rotation – 10 Reps Each Side
- Bent Over Rows – 10 Reps
- Stick Overhead Squats – 10 Reps
After Advanced Warm-Up transition to WOD.
WOD: Perform the following 3 Stations in a Circuit. There are 9 movements to be performed for 40s.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 27 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.
Station 1: BW CORE:
- One Leg Bridges on Foam Roller (20s Each Side): https://www.youtube.com/watch?v=yJHGVL5Ubq0 *Knee over Foam Roll *Keep Feet close to Butt *Bring Shoulder Blades off the ground *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
- Hand Side Plank Hip Drop w. Leg Raise (20s Each Side): https://www.youtube.com/watch?v=8VEK6Y3u9tM&feature=youtu.be *Start with Knees stacked supported by 1 Hand > Raise Hips > Raise & Extend Top Leg > Repeat *Lift Collar Bones 1” *Head Back & Eyes Straight *Squeeze Shoulder Blades *Top Hand on Hip *Modify with Bottom Leg in bent position *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
- Supine Prisoner Lower Abdominal w. Foam Roll Btw Hams & Heels: *With Fingers interlaced behind Head, drive Forearms/Elbows into ground *Keep Heels close to Butt – bring Knees towards Shoulders (Reverse Crunch) *Modify with Arms to Sides to assist *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
Station 2: CARDIO ~ Follow the Leader: *New Movement every 40s for 2 Min *Relax Heels *Breathe rhythmically
- Jumping Jacks
- Mountain Climber
- Whacky Jacks
Station 3: Upper Body Supplemental Circuit
- DB/Band Lateral Raises & DB/Band Reverse Flys (20s Each): *Hinge from Hips on Fly’s *Squeeze Shoulder Blades *Lift Collar Bones 1” *Head Back & Eyes Straight *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/Band Biceps Curls & Prone Kneeling Triceps Ext (20s Each): *Hinge from Hips on Fly’s *Squeeze Shoulder Blades *Lift Collar Bones 1” *Head Back & Eyes Straight *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 Side-Lying Shoulder External Rotation (20s Each): *Lift Collar Bones 1” *Head Back & Eyes Straight *Inhale on the way down and exhale 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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I’d love to help you achieve your best self!
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Your friend & coach,
Brien
Telephone: 650-654-4604
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