Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 28 Sets, 0s Transition Time after each completing each Round*
**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.
- KB/DB/SB/MB Weighted Object Deadlift High Pull: *Feet Shoulder Width *Lift Collar Bones 1” *Lock Shoulder Blades Back & Down the whole time *Keep Head Back & Eyes Forward *Weight Starts on ground if possible – Can Modify by placing Weight on a Step/Mat > High Hinge of Hips > Drive into Ground with Ankles, Knees & Hips > Squeeze Butt at Top > Lead with Elbows > Repeat *Focus on Hinge, Not Squat *Modify with Bridges for those with Back Issues *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
- Run/Jog/Fast Walk: *Heel / Toe Push Off *Breathe rhythmically
- Jump Squat: *Feet Hip Width *Knees Track over 2nd Toes *Start & End with Arms Overhead *Hinge from Hips & Lower into Squats *Soft Landing *Modify without Jump – Do a Squat Hold *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
- Ball Push-Ups (Use chair as needed): *Feet on Swiss Ball/Chair *Connect Hands/Fists to ground *Lift Collar Bones 1” *Elbows Corkscrewed In *Keep Hands Below Chest *Avoid letting Hips drop *Modify without Push-Up & Adjust Feet on Ball – Use DBs for Wrists *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
- Walking Runners Lunges: *Feet Hip Width *Opp. Arm & Leg *Drive Feet into Ground & Explode Up *Full ROM *Squeeze Butt at the Top *Bigger Step = Easier on Knees *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
- Rows (any row you like): *Lift Collar Bones 1” *Relax Shoulders *Lock Shoulders Back & Down *Relaxed Grip *Draw belly in toward spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Dips on Mat/Chair/Step: *Lift Collar Bones 1” *Lock Shoulders Back & Down *Elbows In *Legs Straight to Increase Intensity *Keep Butt Close to Mat/Step *Avoid going too Low *Squeeze Triceps at the Top *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: Forward/Backward Sprints: 20s x 10s x 4-6 Sets
Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – Emphasize slow deep breaths.
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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Your friend & coach,
Brien
Telephone: 650-654-4604
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