Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total, one after the other.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after each completing all 6 Sets*
**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.
- MB/DB/KB/Weighted Object Standing Push Press (Only 1 DB/KB Needed): https://www.youtube.com/watch?v=DhSkCaVO-KE (should be a bit more of a hinge in video) *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hips – NOT A SQUAT – 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
- Squat Hold Lateral Step (Ankle Band Around Legs): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip & Lower into Squat – Hold in Low Squat Position while Stepping Right to Left Modification: Hold onto something to get lower *Keep Belly in for added Stability – Breathe rhythmically
- 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
- Wind Sprints: *Short Distance (~10 Yards) *Make it tough for 20s *Keep Belly in for added Stability – Breathe rhythmically
- DMB/DB/KB/Weighted Object Bent Over Rows: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Modify with TRX/Band Rows *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)
- MB/DB/KB/Weighted Object Step-Ups (3 Sets Each Side): *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 Sets*Breathe rhythmically
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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Brien
Telephone: 650-654-4604
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