Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Combo Tabata – There are two Exercises per Station – Alternate for 20s with 10s Rest for 6 Sets each before moving on to the next Station.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 12 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.
Station 1:
- Forward Lunge w. MB/SB/Weighted Object On Shoulder (20s Per Side – 3 Sets Each): *Lift Collar Bones 1” *Switch MB/SB after each Set *Modify without MB or Back 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
- TRX/Band/Equalizer Wide Rows or Any Kind Of Wide Row: *Make it tough for 20s (Goal is 6-8 Reps) *Elbows In *Lift Collar Bones 1” *Squeeze Shoulder Blades – Hold for 2s *Low Hands *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)
Station 2:
- TRX/Equalizer/Chair Triceps Extensions: *Make it tough for 20s (Goal is 8-12 Reps) *Set up with Elbows Under Hands with Bent Elbows > Adjust Knees as tolerated to get Extension with Elbows *Move Knees back to make harder *Lift Collar Bones 1” *Keep Elbows In *Keep Wrists Straight *Keep Core Tight *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
- 3 Cone/Marker Lateral Weave Drill: *Weave Laterally In & Out of Cones/Markers *Stay Low *Heels Relaxed *Modify without Cones & Slow *Keep Belly in for added Stability – Breathe rhythmically
Station 3:
- Glider Spiderman Push-Up: *Perform on Fists if possible *Feet on Top of Gliders *Glide Knee to Elbow > Go Down into Push-Up > Repeat on the other Side *Keep Butt Down *Lift Collar Bones 1” *No Push-Up for those with Bad Posture or Pain – Just Glide or do Kneeling Push-Ups *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
- KB/DB/Weight Object Single Leg Deadlift (Straight Leg Deadlift) (20s Per Side- 3 Sets Each): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Pack Shoulders” *Focus on Hinging *Squeeze Glutes at the Top *Modify with Single Leg 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
Finisher: Long Jumps & Lateral Shuffle- Burpee: 20s x 10s x 6 Sets
Perform 20s Intervals with 10s Rest for 3 Sets for each. Alternate between the two
Long Jump: *Head Back – Eyes Straight *Feet Hip Width *Knees Track over 2nd Toe *Start with Arms Straight & Overhead > Hinge from Hip with slight Squat as Arms Lower > Explode Up & Forward Reaching with Arms to get Distance on Jump > Repeat *Modify with Monster Walk *Studio: Use 5 yards to take up less space *Keep Belly in for added Stability – Breathe rhythmically
Lateral Shuffle- Burpee: *Stay Low and drop to the ground on occasion *Relax Heels *Keep Belly in for added Stability – 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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