Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 8 Core~Cardio Movements, two at a time as a Group, for 40s with 10s Rest for 4 Sets each.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8Sets
**Heart Rate Monitor Zone: Blue to Orange. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Orange Zones are generally anaerobic zones. Blue Zone is an aerobic zone. Work in zones 4 & 5 for 10 minutes or more as tolerated**
*Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC
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.
- Beast Hold w. Hip Flexion – Extension (20s Each Side): *Knees 1” off the ground *Squeeze of Butt with each Rep of Hip Extension *Lift Collar Bones 1” *Modify on Elbows or with Knees on the ground *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
- Hop Scotch with 1 Foot *Modify with In-In-Out-Out *Relax heels *Breathe rhythmically
- KB Windmill (20s Each Side): https://www.youtube.com/watch?v=5nxnogyKVnE *Feet Shoulder Width > Shift Feet 45 Degree Angle *Lift Collar Bones 1” *Keep Head Back & Eyes on KB *Hinge from Hips *Work on increasing ROM as tolerated *Modify with Side Bend *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
- Jump Rope *Modify without jump rope *Relax heels *Breathe rhythmically
- Lower Abdominal Pelvic Lift To Shoulders *Try to lift pelvis & low back off the ground- roll onto shoulders not neck *Straight legs *Grab something overhead to anchor upper body > attempt to bring heels to ceiling lifting pelvic up > control down> repeat *Look at abdomen *Tongue on roof of mouth Modify with Lower Ab Heel Tap *Keep belly in *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up.
- High Knee Red Light- Green Light: *Green Light: High Knees; Red Light: Easy Jog *Land on Mid-Foot, Toes Up *Breathe rhythmically
- Floor Jacks: *Push-Up Hold Position on Hands or Fists *Prevent Hips from going Up & Down *Modify with Kneeling or Push-Up Position AB/AD for 30s on each side *Keep Belly in for added Stability – Breathe rhythmically
- Semi-Circle with Forward- Back Reaction Drill: *Move in a Semi-Circle Right to Left with an added forwards-backwards movement in the middle of the semi-circle *Relax Heels *Athletic Position *Breathe rhythmically
Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – They should be here before leaving. Emphasize slow deep breaths.
Bring it in and Break it down and give the team some love! Word of the Week = ADAPT
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: 650-654-4604
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