Warm-up prior to workout
WOD: Perform each Tabata Combo for 20s each with 10s Rest for 16 Sets.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 16 Sets, 30s Transition Time after each Completing all 12 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.
Tabata #1:
A. 3 Yard Forward – Back Cone Drill w. Down-Ups: *Athletic Position *Jog forward & back Drop to the Ground at each cone *Hands Below Chest *Hinge from Hips *Relax Heels *Modify Down-Up as needed for lack of Space or Skill/Injury *Keep Belly in for added Stability – Breathe rhythmically
B. KB/DB/Heavy Object Goblet Squats (w. Mini Band): https://youtu.be/7ALOgcjlwz8 *Squeeze Shoulder Blades *Get Low *Hold 2s at Bottom *Hinge from Hips *Keep Belly in for added Stability *Modify without Load *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
Tabata #2
A. DB/Weighted Object Alternating Gorilla Rows: *Perform Row while holding a low squat *Lift Collar Bones 1” *Low Hands *Squeeze Shoulder Blades at End ROM of Row *Relax Upper Traps *Modify with Bent Over Rows / Band or TRX Rows *Draw belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
B. DB/KB/SB/Weighted Forward Lunges: *Only Add Extra Load as tolerated *Bigger Step is Easier on the Knees *Modify without Load, Smaller Step as needed *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 thers movements)
Tabata #3:
A. Supine Swiss Ball DB 1 Arm Press (4 Sets Each Side): *Arch Back to PACK Shoulders *Hands Low *Modify without Ball *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. Prisoner Split Squat Jumps (4 Sets Each): *Bigger the Step, Easier on Knees *Squeeze Shoulder Blades *Arms Straight Out to Sides is easier *Modify without Jump *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
Tabata Finisher:
Box Drill
20s x 10s x 8 Sets
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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