Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
Advanced Warm-Up (2 Sets Each) – Modify as needed:
- Squat Hold with Back Lunges – 10 Reps Each Side *Feet hip width
- Hand Release Push-ups – 10 Reps *Modify on knees or with hands on elevated surface
- Front Loaded/Stick/Broom Good Mornings – 10 Reps *Modify with Bridges
After Advanced Warm-Up transition to WOD.
WOD: Complete the following 8 Exercises in a circuit for 40s with 10s Rest for 4 Sets each.
*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.
- Cardio: Lateral Shuffle w. MB/DB/KB/Weighted Object Pick-Up: *Keep head back & eyes forward *Shoulders back & down *Place a MB/DB/KB/Weighted Object at Start & End approx. 3 yards apart > Pick up a MB/DB/KB/Weighted Object & Shuffle > Replace MB/DB/KB/Weighted Object & Shuffle Back > Pick up & bring back to start > Repeat *Relax Heels *Stay Low *Hinge from Hip *Avoid going to end ROM *Keep Belly in for added Stability – Breathe rhythmically
- Core: Supine Lower Abdominal Pelvic Lift: *Straight Legs *Grab something overhead to anchor Upper Body > Bring Heels to ceiling by lifting Pelvis Up > Control Down > Repeat *Look at Abdomen *Tongue on Roof of Mouth *Modify by Curling Backwards instead of lifting *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: Fast Feet Run w. Lateral Hurdle Jump: *Fast Run in place > Drive Arms to generate Speed > Step over an Imaginary Hurdle > Fast Feet > Go back other direction stepping over Hurdle again > Repeat *Breathe rhythmically
- Core/Supplemental: MB/DB/KB Figure 8’s on 1 Foot (20s Each Foot): *Rotate from mid-section *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Keep Belly in for added Stability – Breathe rhythmically
- Cardio: Bosu/Step/Stool/Large Book/Elevated Surface Side Steps: *Small Steps Right to Left – Keep one foot on elevated surface *Keep Head Back & Eyes Forward *Stay Low in Athletic Position *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically
- Core/Supplemental: DB/TRX T (Reverse Flys) & DB/TRX Biceps Curls (20s Each): *Staggered Stance to use Legs to help Arms with T *Toes Up *Keep Arms Straight with T *Lift Collar Bones 1” *Squeeze Shoulder Blades *Bring Arms to Forehead with Curl *Draw belly in toward spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Cardio: Bosu/Step/Stool/Large Book/Elevated Surface Step-Ups (20s leading with each foot): *Step up and down quickly as tolerated *Keep Head Back & Eyes Forward *Breathe rhythmically
- Core Breathing in Beast w. Opp. Arm & Leg: *Knees barely off ground *Hands under Shoulders, Knees under Hips *Corkscrew Elbows In *Shoulders Back & Down *Avoid Movement with Spine *Modify *Modify with knees on 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
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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