Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 8 Exercises for 30s each with 10s Rest for 4 Sets before moving on to the next two exercises.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 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**
- Overhead Stick Staggered Stance Squats (3 Sets Each Foot Forward): *Hold a stick overhead with arms straight – elbows to ears *Visualize holding 100 lbs overhead *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Squeeze Shoulder Blades *Hinge from Hip *Modify with Box Squats or without the stick *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
- Staggered Foam Roll/MB/Small Ball Push-Ups: *One Hand on Roll/Ball- Other Hand on ground > Switch Sides after each Rep *Hands should be below Chest *Lift Collar Bones 1” *Elbows In *Modify on Knees – Show variations for those with Shoulder~Postural Issues – Just Hold *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
- DB/KB/Heavy Object Forward Lunges: *Hold weight in each hand as tolerated *Slight Forward Lean *Drive Foot into ground *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Modify without weight *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
- DB/KB/Weighted Object Squats w. Biceps Curls & Press: *Start with feet shoulder width & arms to sides holding weight > hinge and squat > biceps curls & press during ascent of squat > repeat *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Get Full ROM *Modify without weight or light weight or stick *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
- MB/KB Slam without the Slam (Standing Crunch): *This is a Total Body Movement *Follow Through with Arms to ground *Keep Head Back & Eyes Forward *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)
- Speed Skater *Lift Collar Bones 1” *Breathe rhythmically
- Seated Band Rows w. Hinge (Or Row/Pull of Choice)*Sit with a Tall & Lengthened Spine, Legs Extended > Hinge Forward from Hips without Moving Legs > Hinge Backward from Hips & Row *Squeeze Shoulder Blades for 1s *Lift Collar Bones 1” *Keep Hands lower than Chest *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)
- Jump Rope: *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically
Group Finisher: 3:13 Minute Jumping Jack – Burpees Roxy Finish: https://www.youtube.com/watch?v=3T1c7GkzRQQ
*Jumping Jack throughout song & Perform Burpees on “Roxanne” *Should be 28 Burpees Total *Picks up at the end *Teach Low Hands Position & Lift Collar Bones 1” while on Stomach *Explain Modifications *Chest must hit ground for the Burpee to count
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
Telephone: 650-654-4604
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