Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Complete the following 8 Exercises in a circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets
**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**
- Prisoner BW Squats w. Straight Leg Side Lift (20s each side): *Add ankle band for added challenge *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips *Squat > Stand > Lift Straight Leg Out to Side as High as Possible > Squat > Repeat other Side *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
- Wacky Jacks: https://www.youtube.com/watch?v=kJXtXg4Zj6I *Straight Legs *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Open Arms to get Stretch in Chest *Squeeze Sides of Torso as you go down *Elbow & Same Side Leg/Hip Close Together *Keep Belly in for added Stability – Breathe rhythmically
- MB/DB/KB/Weighted Object Seated Russian Twist: *Sit Tall *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Move from Core/Trunk – Not Arms/Hands *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
- In-In-Out-Out Step-Ups w. Small Step (20s Leading w. Each Foot): *Start with Feet straddling Step *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Relax Heels *Increase intensity with Quicker Feet & Higher Step *Keep Belly in for added Stability – Breathe rhythmically
- Supine Lower Ab Curl w. MB / Small Swiss Ball: *Place Swiss Ball under Legs & Lock in place with Heels *Hands under Tailbone or off to Sides *Stay tight to keep Ball underneath Knees as you roll back *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
- Fwd-Fwd-Back-Back (20s Leading w. Each Foot): *Relax Heels *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Increase intensity with Quicker Feet *Keep Belly in for added Stability – Breathe rhythmically
- Backward Lunge w. MB/DB/KB/Weighted Object Figure 8 (20s each side): *Perform horizontal figure 8 while performing back lunges *Rotate from core *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
- Jump Rope/Tramp: *Relax Heels *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Modify without Rope *Breathe rhythmically
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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Brien
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