Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 5 Core~Cardio Movement Stations for 40s with 5s Rest for 3 Sets each before moving on to the next Station.
*Set Gym Boss or Interval App to: 40s Work, 5s Rest, 6 Sets, 30s Transition Time after Completing all 6 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 more8 as tolerated**
CORE (40s x 3 Sets):
- MB/DB/KB/Weighted Object Seated Russian Twist: *Sit Tall & Lean Back far enough to create Tension in Abdominal Wall *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Rotate from Core *Head~Chest~Hands Stay Aligned *Increase Intensity by Lifting Feet off ground *Modification: Perform Supine if back issues *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
- Supine Hip Opener Crunch: *Start in Supine Position with Arms Overhead > Hips Flexed at 90 with Legs Extended (If limited hamstring flexibility, bend knees) > Crunch up & Reach through the Legs as they Open > Legs come together while going back to Start Position *Tongue on Roof of Mouth *Toes to Nose *Keep legs straight if possible *Modification: No Crunch – Just do Legs – Make sure Belly doesn’t pop out or Lower Ab Heel Tap *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
- Glider Leg Curls > Hip AB > Hip AD: *Lying Supine with Feet on Gliders *Modification: Bring Butt down when needed *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
- Plank w. Elbow Rotation: *Start in Plank Position on Hands/Fists > Wide Feet (Increases stability) > Lift Elbow out to Side & Rotate to Ceiling > Look at Elbow (Move from Core) > Return to Start > Switch *Lift Collar Bones 1” *Go Slow *Modification: Side Plank with Rotation (20s Each Side) *Breathe rhythmically
- Lower Ab Curl w. MB/Roller: *Place MB between Knees/Hams *Modification: Supine Lower Ab Curl *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
Cardio: (40s x 3 Sets):
- Tony Robbins Dance Club Jumps: *Toes Up – Land on Ball of Foot *Arms Reach Up in the air *Breathe rhythmically
- Stationary Hop~Scotch w. 1 Foot (Alt Each Hop): *Relax Heels *Breathe rhythmically
- Standing Mt. Climbers: *Lift Collar Bones 1” *Relax Heels *Breathe rhythmically
- Irish Dancers: *Jogging Pace *Try to grab Foot & Knee *Modification: Skipping or Walking Irish Dancers *Breathe rhythmically
- Soccer Toe Taps: *Quick Feet Tap MB’s *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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