Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 5 Primary Strength Movements (PSM) for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest between for 4 Sets each before moving on to the next station.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing each Round*
**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated**
PSM:
- DB/KB/MB/Heavy Object Split Split Squat Hold One Arm Row (15s Each Side): *Feet hip width *Split Squat Hold *Place weight in line with front foot & *Hinge forward to grab weight and row with back extension *Keep hands below chest *Lift Collar Bones 1” *Squeeze Shoulder Blades for 2s *Relax Shoulders *Keep Flat Back *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)
- DB/KB Goblet Staggered Stance Squats (15s Each Side): *Lift Back Heel *See Video of Foot Position here: http://www.youtube.com/watch?v=tyIzyzfhWuw *Stay Tight *Lift Collar Bones 1” *Squeeze Shoulder Blades *Get Low & Explode Up *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
- MB/Foam Roll Close Grip Push-Ups: *Keep Hands Low *Corkscrew Elbows In *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Perform on elevated surface to make easier *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
- Mat/Box/Chair One Leg Squat (15s Each Side): *Start with Feet together *Hinge > Lower Hips *Sit as Low as possible – Lead with Hips *Lift Collar Bones 1” *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
- DB/KB/MB Reverse Wood Chops w. Pivot (15s Each Side): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” Hinge from Hips *Start with Weight at Hip & Rotate with Pivot to the Opposite Shoulder *Straight Arms Increases Intensity *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
ACM
*Perform each Movement for 3 Sets
- Boxing Combinations: *Keep Simple > Right-Left-Right-Left *Move from Core – Get them to Rotate! *Keep Belly in for added Stability – Breathe rhythmically
- Imaginary Fast Jump Rope: Mix Up Footwork *Toes Up – Ball of the Foot (Heels barely off the Ground) *Keep Belly in for added Stability – Breathe rhythmically
- High Knee Run > Red Light – Green Light: *Campers perform High Knees on Green Light & Jog Easy on Red Light *Toes up – Ball of the Foot (Heels barely off the ground) *Keep Belly in for added Stability – Breathe rhythmically
- Jump, Twist & Touch: http://www.youtube.com/watch?v=nJnH82h1CFo&feature=related *Get Low *Avoid Moving Head – Look at One Point *Keep Belly in for added Stability – Breathe rhythmically
- Double Heisman: http://www.youtube.com/watch?v=uoQPsvFJTWs *Right-Left-Right→ Left-Right-Left *Opp. Arm & Leg *Toes Up – Ball of the Foot (Heels barely off the ground) *Keep Belly in for added Stability – Breathe rhythmically
Finisher: 3 Marker Liners: 20s x 10s x 6 Sets
*Set up 3 markers every few Yards *Sprint to each marker *Bring the Energy *Modify with Walk~Jog~Etc *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
Telephone: 650-654-4604
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