Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 9 Core~Cardio Exercises in a Circuit as a Group for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 9 Sets, 0s Transition Time after Completing each Round*
**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**
- Coach~Led Cardio
- Lower Ab Reverse Curl: *Curl Pelvis Back *Place ball or roll between Heels & Hams *Anchor hands as needed to make movement easier *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
- One Leg Bridge – Foot on MB/Roll to Increase ROM (20s Each Side): *Raise Hips Up & Down *Foot Under Knee *Toes Up *Hips Level *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
- Push~Up Hold w. Hip Flexion Hold & Scapation (20s Each Side): *Push & Relax into Ground with Arms Straight *Bent Knee should be flexed at 90 Degrees *Lift Collar Bones 1” *Corkscrew Elbows In *Glide Head Back *Simply Bend Hip & Knee at 90 Degrees & Hold each side for 20s *Modify with Beast *Keep belly in the whole time *Breathe Rhythmically
- Seated Core Stabilization w. MB/Foam Overhead Press: *In seated position with a lengthened Spine grab Knees to Chest, Feet slightly off the ground > Attempt to Extend Arms Overhead with Ball/Roll *Modify by grabbing Knees to Chest if Back gets tight or with Sitting Knee To Chest Balance Pose *Keep belly in the whole time *Breathe Rhythmically
- Coach~Led Cardio
- Side Plank w. Rotation (20s Each Side): *Look Down at Elbow when pointed towards the Ground & Look Up when Elbow is pointed up at the ceiling *Lift Collar Bones 1” *Squeeze Shoulder Blades *Keep Hips Stacked *Rotate from Core *Modify: On Knees *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
- Prone Modified Superman (Hold 5s): *Start with Arms Overhead *Drive Elbows Back & Down *Chest Up *Lift everything off ground with Legs Straight *Squeeze Glutes *Keep belly in the whole time *Inhale on way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Supine Trunk Rotations w. Roll/MB Between Knees (Alt. Sides): *Rotate Knees Right to Left *Extend Legs to Increase Intensity *Anchor Arms to Sides *Keep belly in the whole time *Inhale on way down and exhale, with 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 Coaching Program starting Monday!
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Brien
Telephone: 650-514-6679
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