Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
Advanced Warm-Up: MB/KB/DB Warm-Up (3 Sets Each):
- 10 MB/KB/DB Squat with Circles ( 10 each side) *Hold weight below groin > squat > rise from squat and bring arms overhead in a circle > change directions after 5.
- 10 MB/KB/DB Reverse Wood Chops w. Pivot (10 each side)
- 10 MB/KB/DB High To Low Wood Chops (10) *Start with weight above weight and chop straight down between legs
After warm-up immediately transition to WOD. They can get water at any time on their own.
WOD: Alternate the following 8 Exercises two at a time for 40s with 10s Rest for 3 Sets.
*Set Gym Boss or Interval App to: 40s 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/KB/DB Figure 8 to Hold: https://www.youtube.com/watch?v=YQgKhis8Y64 *Weight goes in a Figure 8 Pattern in front of Chest & Through the Legs *Hinge from Hips – Not a Squat *Lift Collar Bones 1” *Shoulders Back & Down *Back Flat *Squeeze Butt at 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
- Cardio: MB Soccer Toe Taps: *Keep Belly in for added Stability – Breathe rhythmically
- Supine Bridge Hold w. Feet on Ball/Foam Roll – Alt Leg Raise: *While in Bridge, Lift one Leg off ball/roll as high as possible to get a stretch in Hamstring & Calf > Switch *Feet Close *Keep Hips Up *Keep Feet & Legs Straight & Active *Modify with regular Bridge *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: Jump Rope or Imaginary Jump Rope: *Toes Up *Heels barely off the ground *Keep Belly in for added Stability – Breathe rhythmically
- MB/DB/KB/SB Seated Russian Twist: *Sit on sit bones- lengthened spine *Rotate from Core *Lift Collar Bones 1” *Modify lying *Keep Belly in for added Stability – Breathe rhythmically
- Cardio: Lateral High Knee Run (Switch Direction Every 5s): *Land on Ball of Foot *Toes Up *Drive Elbows *Opp. Arm & Leg *Stay Tall *Modify with March *Keep Belly in for added Stability – Breathe rhythmically
- Side Plank with Band Clam (20s each side): *Start on side with hips & knees flexed at 90 degrees, feet together *Band around knees if you have one *Lift hips into side plank and hold > open & close legs *Hips stacked *Head back & eyes straight ahead *Squeeze shoulder blades *Top hand hip *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: High Knee Skips: *Land on Ball of Foot *Toes Up *Drive Elbows *Opp. Arm & Leg *Stay Tall *Modify with March *Keep Belly in for added Stability – Breathe rhythmically
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
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