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. Complete all 6 Sets 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.
- MB Squat & Toss (Perform Squat Press without toss if you have a different weighted object) : *Feet shoulder width *Eyes Forward *Head Back *Lift Collar Bones 1” *Hinge from Hip > Squat to approx. 90 Degrees > Explode Up *Squeeze Butt at Top *Goal is 10-15 Reps with a challenging load *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
- Band Rows w. Staggered Squats (3 sets per side): *Feet shoulder width, back heel elevated *Eyes Forward *Head Back *Lift Collar Bones 1” *Hinge from Hip > Squat to approx 90 Degrees > Explode Up & ROW *Squeeze Butt & Shoulder Blades at Top *Bring Hands below Chest to relax Shoulders *Advanced – Try Jump Squats – Control Down *Goal is 10-15 Reps with a challenging load *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)
- Glider Push-Up w. Jack Knife Hip AB/AD: *Start on Ground with Hands Lower than or at Chest Height > Knees off Ground > Engage Quads > Push-Up > Tuck Knees toward Chest > Back to Push-Up Hold > Hip AB > Hip AD > Repeat *Lift Collar Bones 1” *Elbows In *Eyes Forward *Head Back *Goal is 10-15 Reps *Modify with Kneeling Push-Ups or Plank with AB/AD *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
- MB/DB/KB Underhand Throw/Swing *Feet wider than shoulder width, *Start with forearms connected to torso, arms slightly bent – do your best to keep forearms connected and arms bent and hinge from the hips (NOT A SQUAT), explode on the way up *Arms should not go above chest – lower is stressful to spine *Finish with squeeze of butt *Key is to get triple ext. from ankles/knees and hips. *Arms straight *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
- KB/DB Split Squats with Biceps Curls (3 Sets Each Side): Hold ONLY 1 KB/DB on Side of Trailing Leg *Lift Collar Bones 1” *Eyes Forward *Head Back *Goal is 10-15 Reps with a challenging load *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
- Supine Stability Ball DB/KB/Weighted Object Triceps Extensions (aka Skull Crushers) with Bridge Hold: *Head & Shoulders on Ball *Hip high in Bridge *Lift Collar Bones 1” *Elbows In *Bring weight to forehead *Keep Head Back *Extend fully to feel Triceps *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
Cardio Finisher: Coach’s Choice: 20s x10s x 6 Sets *Goal is to get heart rate up into Orange Zone as tolerated
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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