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 before moving on to the next Exercise.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after 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.
- Squat: SB/KB/DB/Weighted Object Bear Hug Squats: *Hinge & Squat *Give The Weight You Are Holding a Big Hug, pack Shoulders (Squeeze & Drop) & Get as Low as tolerated *Heavier Object should allow a greater ROM *Down with Control, Explode Up & Squeeze Glutes *Knee Tracking *Can also use heavy MB as needed *Modify with No Weight at all *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
- Push: Stability Ball DB/KB/SB/MB Press (Use Bench/Couch/Ottoman As Needed): *Elbows In *Lift Collar Bones 1″ *Pack Shoulders *Keep Hips Up *Head on Ball *Modify with Triceps Ext *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
- Cardio: Forward – Back Run
- Lunge: Walking Sprinter’s Lunges: *Head Back – Eyes Straight *Bigger the Step, easier on the Knees *Opp. Arm & Leg *Slight Forward Hinge *Explode into the Ground to Drive Up *Modify by not going as Deep in Lunge or Perform Forward Lunges *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
- Crawl: Plank Crawl (Forward & Backwards): *Keep Midsection from falling *Lift Collar Bones 1″ *Pack Shoulders *Modify with Beast Crawl (Knees Up) for those with Diathesis & Core Imbalances *Keep Belly in for added Stability – Breathe rhythmically
- Pull & Squat: Squats w. Band Rows or Squats with DB Rows or TRX Squat Rows: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Start with Arms Extended while holding Band *Hands Below Chest *Hinge from Hips *Draw belly in toward spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
Finisher: “Thunderstruck” Burpee Challenge: https://www.youtube.com/watch?v=v2AC41dglnM
Every time they say “Thunder” go down and up. Encourage low hands and not to round shoulders at bottom of burpee- keep collar bones up. There are 38 burpees in the 4:52 minute song. When not doing burpees jog in place (“relax heels”).
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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