Warm-up prior to workout.
WOD: Perform the following 8 Core~Cardio Exercises in a Circuit for 40s with 10s Rest for 2 Rounds and then repeat.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 16 Sets- Repeat 2 rounds for 32 Total Sets*
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.
1. Cardio: High Knee Skips > High Knee Run (20s Each): *Drive Arms *Relaxed Heels *Breathe rhythmically
2. DB/KB Windmill (20s Each Side): https://www.youtube.com/watch?v=5nxnogyKVnE *Feet Shoulder Width *Shift Feet to 45 Degree Angle *Lift Collar Bones 1” *Lock Shoulders Back & Down *Keep Head Back & Eyes on DB/KB *Hinge from Hips *Work on more ROM as tolerated *Modify with Side Bend without lifting KB Overhead *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
3. Cardio: High Knee Lateral Skips > Lateral Shuffles (20s Each): *Breathe rhythmically *Relaxed Heels
4. Stability Ball One Leg Bridges (20s Each Side): *Head/Shoulders on Ball *Feet Under Knees *Squeeze Butt at Top *Modification: Two legs *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
5. Cardio: High Knee Lateral Skips > Carioca (20s Each): *Breathe rhythmically *Relaxed heels
6. Superman Pulldowns w. Band: *Begin in Superman Position on Floor (On Stomach) with Arms Extended while holding onto Band with both Hands > Bend Elbows & Pull Back Band towards pockets (Lat Pulldown) – At the same time Lift Chest & Legs > Hold 2s, Engaging Glutes > Return Arms & Body to a Relaxed Starting Position > Repeat *Lift Collar Bones 1” Draw the belly in toward the spine the whole time *Modification: No Band *Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
7. Cardio: Hopscotch > Hopscotch w. 1 Foot (20s Each): *Relaxed Heels *Breathe rhythmically
8. DB/Band Bent Over/Stability Ball Reverse Flys/M Patterns (Alt each): *Hinge from Hip – Avoid using Neck Muscles – May need to Hinge more to Reduce Neck usage *Slight Bend in Elbows *Lift Collar Bones 1″ *Hands Below Chest *Squeeze Shoulder Blades *Light DBs (3-5 pounds for most women) *Modification: Standing with Band *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
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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