Warm-up prior to workout
WOD: Combo Tabata – There are two Exercises per Station – Alternate for 20s with 10s Rest for 8 Sets each before moving on to the next Station.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 16 Sets, 30s Transition Time after Completing all 16 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.
Station 1:
A. Forward Lunge w. MB/SB/Weighted Object On Shoulder or in 1 Hand (20s Per Side – 4 Sets Each): *Lift Collar Bones 1” *Switch MB/SB after each Set *Modify without MB or Back Lunges *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
B. TRX/Band/Equalizer Wide Rows or Any Kind Of Wide Row: *Make it tough for 20s (Goal is 6-8 Reps) *Elbows In *Lift Collar Bones 1” *Squeeze Shoulder Blades – Hold for 2s *Low Hands *Draw belly in towards the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
Station 2:
A. TRX/Equalizer/Chair Triceps Extensions: *Make it tough for 20s (Goal is 8-12 Reps) *Set up with Elbows Under Hands with Bent Elbows > Adjust Knees as tolerated to get Extension with Elbows *Move Knees back to make harder *Lift Collar Bones 1” *Keep Elbows In *Keep Wrists Straight *Keep Core Tight *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
B. 3 Cone/Marker Lateral Weave Drill: *Weave Laterally In & Out of Cones/Markers *Stay Low *Heels Relaxed *Modify without Cones & Slow *Keep Belly in for added Stability – Breathe rhythmically
Station 3:
A. Glider Spiderman Push-Up: *Perform on Fists if possible *Feet on Top of Gliders *Glide Knee to Elbow > Go Down into Push-Up > Repeat on the other Side *Keep Butt Down *Lift Collar Bones 1” *No Push-Up for those with Bad Posture or Pain – Just Glide or do Kneeling Push-Ups *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
B. KB/DB/Weight Object Straight Leg Deadlifts: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Pack Shoulders” *Focus on Hinging *Squeeze Glutes at the Top *Modify with Single 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 – Keep Belly in for added Stability
Finisher: Long Jumps & Lateral Shuffle- Burpee: 20s x 10s x 8 Sets
Perform 20s Intervals with 10s Rest for 4 Sets for each. Alternate between the two
Long Jump: *Head Back – Eyes Straight *Feet Hip Width *Knees Track over 2nd Toe *Start with Arms Straight & Overhead > Hinge from Hip with slight Squat as Arms Lower > Explode Up & Forward Reaching with Arms to get Distance on Jump > Repeat *Modify with Monster Walk *Studio: Use 5 yards to take up less space *Keep Belly in for added Stability – Breathe rhythmically
Lateral Shuffle – Burpee: *Stay Low & Drop to the Ground on occasion *Relax Heels *Keep Belly in for added Stability – 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 I AM A PRIORITY Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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