Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 10 Core~Cardio Exercises two at a time for 30s with 10s Rest for 4 Sets each.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 sets.
Station 1:
- Stability Ball or Glider Push~Up Pikes: *Perform Push~Up Hold as tolerated on Hands or fists > Perform Pike by attempting to bring Feet to Hands *Move from Obliques *Keep Legs Straight *Modification: Avoid Push~Up & Just Hold or Beast – Add Hip Ext if tolerated *Use elevated surface to modify for wrists – Do on Elbows instead *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
- Stability Ball Or Glider Leg Curls: *Keep Hips Up & Stable *Dig Heels, Toes Up *Squeeze Butt *Modification: Bridge *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
Station 2:
- Glider Mtn. Climbers: *Keep Hips Stable *Use elevated surface as needed *Modification: Perform on Elbows in elevated position or Standing *Keep Belly in for added Stability – Breathe rhythmically
- Glider Speed Skater: *Feet on Gliders *Stay Low in Squat *Bring Right Hand to Left Foot as Right Foot Glides to Right (Keep Right Leg Straight) > Switch *Keep Eyes Forward *Modify without Gliders *Keep Belly in for added Stability – Breathe rhythmically
Station 3:
- MB/DB/KB/Weighted Object Stability Ball Supine Russian Twists (perform without ball on back if you don’t have a ball): *Head on Ball *Hold a MB over Chest with Straight Arms *Pack Shoulders, Chest up *Rotate from Core onto each Shoulder *Squeeze MB to engage Core *Keep Hips Up & Level *Squeeze Butt *Feel Feet connected to ground *Modification: Supine *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 Stability Ball Oblique Crunch: *Modification: Lower Ab Curl/Toe Tap *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
Station 4:
- Foot Work: Forward Icky Shuffle *Relax Heels – No higher than a credit card *Breathe rhythmically
- Foot Work: Jump Rope *Relax Heels * *Modification: Imaginary *Breathe rhythmically
Station 5:
- Beast w. Hip Extension (20s each side): *Knees barely off ground *Modify with Beast or Quadruped *Push into ground *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
- Ankle Band Side Walk or Side Lying Hip Abduction (20s each side) (Straight Legs): *Band Around Ankles if possible *Feet Hip Width *Take Small Steps *Keep Belly in for added Stability – Breathe rhythmically
I hope that you get a chance to give this workout a try soon.
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Brien
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