Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 8 Core- Cardio Exercises in a Circuit for 40s 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 more8 as tolerated**
- Cardio: High Knee Skips > High Knee Run (20s Each) *Breathe rhythmically
- Elbow Plank w. Opp. Arm & Leg: *Lift Collar Bones 1” *Relax Shoulders *May need to bring Arms to Sides *Hold for 1-5s Each Side *Keep Hips from Dropping *Widen Feet to make easier *Modification: Do with just Legs or Kneeling *Keep Belly in for added Stability – Breathe rhythmically
- Cardio: High Knee Lateral Skips > Lateral Shuffles (20s Each) *Breathe rhythmically
- DB/KB/Weighted Object 1 Arm Swing/Pull Through (20s Each Side): *Total Body Movement *Standing with feet shoulder width, holding weight at chest height > Hinge from Hips, Bend Knees slightly, Keep Arms Straight & Bring them back between Legs > Keep Back Flat > Come up from Hinge & Squeeze Butt* Lift Collar Bones 1” *Keep Head Back & Eyes Forward * *Squeeze Shoulder Blades *Keep belly in. *Modification: 1 Leg Bridge *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Cardio: High Knee Lateral Skips > Carioca (20s Each) *Breathe rhythmically
- Superman Pulldowns with 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. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Cardio: Hop Scotch > Hop Scotch w. 1 Foot (20s Each) *Breathe rhythmically
- DB/Band Bent Over/Stability Ball Reverse Flys: *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) *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.
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Brien
Telephone: 650-654-4604
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