Warm-up prior to workout
WOD: Perform the following 8 Core Exercises in a Circuit for 40s with 10s Rest for 4 Sets + 40s Cardio after each Round
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 9 Sets, 30s Transition Time after each Completing each Round*
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.
1. MB/Foam Roll Lower Ab Curl: *Hold MB between Heels & Hamstrings *Place Hands Under Tailbone or to Sides to Anchor *Reverse Curl Pelvis off Ground & Control Down *Relax Neck *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
2. Supine Bridge w. Glider 1 Leg Curl (20s Each Side): *Start in Bridge with Heels on Glider (Underneath Knees) > Curl Leg out for 3s count (Extend Leg) & Pull back in fast > Repeat for 20s > Switch Sides *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
3. Stability Ball Crunches: *Keep Belly in for added Stability – Breathe rhythmically
4. Side Lying Leg Raises with Miniband: *Keep Belly in for added Stability – Breathe rhythmically
5. Seated Russian Twist: *Sit Tall *Extend Arms *Move from Core *Lift Feet off Ground to Increase Intensity *Modify Laying *Keep Belly in for added Stability – Breathe rhythmically
6. Glider Hand/Elbow Crawl: *Feet on Gliders *Crawl with Elbows or Hands *Keep Legs Straight & Hips Up *Core Tight *Modify with Gliders on Knees *Keep Belly in for added Stability – Breathe rhythmically
7. MB/KB/DB Full Body Extension w. Diagonal Rotation (Reverse Slam): Start by picking Weight up like a Deadlift and continue to Extend Weight Overhead with Arms Straight > Alternate Right to Left each Rep *Rotate from Core *Hinge from Hips *Modify by bringing Weight to Forehead if there is Shoulder Pain *Squeeze Butt & Quads at Top of Movement *Avoid Hyperextending Spine *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
8. Side Plank w. Hip Drop & Oblique Crunch (20s Each Side): https://www.youtube.com/watch?v=CMJA332bfs0&nohtml5=False *Shoulders Back & Down *Elbow Under Shoulders *Stack Hips *Flex & Extend *Squeeze Obliques at Top, Stretch at Bottom *Draw 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)
*Perform 40s Cardio after each Round*
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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