Warm-up prior to workout
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total, one after the other.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 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.
1. MB/DB/KB/Weighted Object Standing Squat Press *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hips & Press Weight Overhead *Elbows In *Force is created by Pushing Feet into Ground *For those with Shoulder Issues just hold Weight & Squat *Make it tough for 20s with challenging weight *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. DMB/DB/KB/Weighted Object Bent Over Alternating Rows (Alt one then the other): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Modify with TRX/Band 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)
3. Weighted Curtsy Lunges (4x each side): *Knees in line with 2nd toes *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip & Lower Modification: Hold onto something to get Lower *Keep Belly in for added Stability – Breathe rhythmically
4. Wind Sprints: *Short Distance (~10 Yards) *Make it tough for 20s *Keep Belly in for added Stability – Breathe rhythmically
5. Dive Bomber Push-Up: *Do on Fists if able *Corkscrew Elbows *Lift Collar Bones 1″ http://www.youtube.com/watch?v=66-v0AaANHk *Similar to a Cobra & Downward Dog Combo *Modification: Small Dive Bomb or Reverse Plank *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
6. MB/DB/KB/Weighted Object Step-Ups with Knee Drive (4 Sets Each Side): *Down slow, Up fast *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Make sure Entire Foot is on the Step *Modification: Smaller Step or Hold something as Needed / Lose the Weight *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: Coach’s Cardio of Choice: 20s x 10s x 6-8 Sets
*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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