Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Complete the following 8 Core-Cardio Exercises in a circuit for 40s each with 10s Rest for 8 Sets.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets
**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 more8 as tolerated**
- DB/Band Bent Over Reverse Flys & Lateral Raises (20s each): *Light DB’s (3-5 pounds for most Women) *Feet Shoulder Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip – Hinge more to reduce Neck Usage *Slight bend in Elbows *Hands below Chest *Squeeze Shoulder Blades *Modify with Bands *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
- Beast w. Hip Ext. (20s Per Side): *Hands/Fists under Shoulders *Squeeze Butt *Widen Feet as needed *Lift Collar Bones 1” *Modification: Beast Hold *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
- Forward MB/DB/KB/Weighted Object Lunge w. Rotation (20s Each Side): *Feet Hip Width *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Move from Center *Big Step > Rotate (from Core) over Front Leg > Big Step back to Start > Repeat for 20s > Switch *Modify without MB *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/Weighted Object Fireman Carry: *Weight in both Hands *Big Step > Heel > Toe Push Off *Fast Walk *Squeeze Butt *Challenge with heavy loads *Keep Belly in for added Stability – Breathe rhythmically
- Sumo BW Squats: *Feet Wider than Shoulders with Toes Out at 45 Degrees *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips & Squat *Squeeze Butt *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
- Supine Lower Ab Curl w. MB/Roll Btw Heels & Hams: *Hands assist as needed *Control down to increase intensity *Modify: Alternating Heel Tap *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
- Standing Dynamic Band Horizontal Trunk Rotation (20s Each Side): https://www.youtube.com/watch?v=VH2bQm734Mg *Quick but Controlled Movement *Keep Arms Straight to Increase Intensity or Move away from Anchor Point *Movement starts at Feet > Ankle > Knee > Hip > Core > Arms *Modify on Lying Russian Twists *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
- Hand Side Plank Hip Drop (20s Each Side): *Keep Hips & Shoulders Stacked *Avoid Rotation *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Modify on Elbow with Bottom Knee Bent *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
*Perform 3 Minutes of Cardio at the End if Time Permits*
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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