Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 10 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 40 Sets, 0s 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 more8 as tolerated**
- Cardio: Run/Jog/Walk: *Add Weight – SB/MB – to make more difficult *Breathe rhythmically
- Squats: *Hinge & Lower into Squat *Maintain Shin Angle *Get to 90 Degrees – Use a Low Bench/MB/Mat as needed *Low is based upon Good Form *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: Dynamic Step-Ups (20s Each Side): *Add MB/KB/SB/Step Height to make more difficult *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
- Rows/Pull-Ups: *Lift Collar Bones 1” *Squeeze Shoulder Blades to Spine *Draw the belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Cardio: Plank Crawl: *Crawl on Elbows *Forwards & Back *Opp. Arm & Leg *Legs Straight *Keep Hips Up *Visualize crawling under barbed wire *Modify with Beast Crawl – Knees barely off ground *Keep Belly in for added Stability – Breathe rhythmically
- Prisoner Walking Lunges: *Squeeze Shoulder Blades *Interlace Fingers behind Head *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: Run/Jog/Walk: *Add Weight – SB/MB – to make more difficult *Breathe rhythmically
- Dive Bomber Push-Ups: http://www.youtube.com/watch?v=66-v0AaANHk *Perform on Fists or Hands *Corkscrew Elbows In *Modify with Smaller Scoop or Yoga Push 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
- Cardio: Dynamic Step-Ups (20s Each Side): *Add MB/KB/SB/Step Height to make more difficult *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
- Prone Triceps Ext: *Start in Kneeling Position with Elbows Under Shoulders with Butt Tucked > Extend Arms & Relax Back to Ground *Walk Knees Back to make harder – Butt out to make easier *Keep belly in the whole time *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
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 Mind & Body Coaching Program starting Monday!
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Brien
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