Warm-up prior to workout
3/16/23: Thursday Core~Cardio
Core Breathing – Your Choice. (2 min) (Review Overall Model of WOD Today) (Review Overall Model of WOD Today) *Heart Rate Monitor Zone: 1- Tell everyone to do their best to slow down their breathing to see how slow they can get their heart rate (have them watch the screen for feedback).
Perform 2 minutes of diaphragmatic breathing. Breathe In: Belly relaxes & falls & rib cage expands > Hold breath for 3-5s > Breath Out through birthday candle lips: Draw belly in towards spine while adding kegel (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging).
For added bonus, to change emotional state in seconds, think about 3 things you are grateful for and smile because life is good! Tie in word of the week.
WOD: Alternate the 8 Exercises two at a time for 40s each with 10s Rest for 3 Sets.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets*
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:
- Elbow or Hand Side Plank w. Hip Drop (20s Each Side): *Stay Tight- *Lift Collar Bones 1″ *Keep Hips & Shoulders Square – Avoid Rotation *Modify with Side Plank or Side Leg Raise *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
- Cardio: In-In-Out-Out *Relax Heels
Station 2:
- Swiss Ball/Bosu/Disc Crunches: *Move Back to make harder *Keep Tension on Abs – Don’t Crunch too high *Look at Abdomen *Tongue on Roof of Mouth *Modify for those with Diathesis/Core Imbalances: Heel Tap *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
- Cardio: Hop Scotch *Relax Heels
Station 3:
- Quadruped w. Arm AB/AD & Hip AB/AD (20s Each Side): *On all 4’s, Lift Collar Bones 1” & Elbows Corkscrewed > Abduct Left Leg & Right Arm > Adduct Left Leg & Right Arm > Repeat for 20s > Switch Sides *Shoulders Relaxed *Inhale with rib cage expansion/belly relaxed with the abduction of hip and exhale, drawing in of the belly and Kegel contraction (engage bladder) on the adduction of hip.
- Cardio: Squat Hold w. Lateral Movement
Station 4:
- Kneeling DB Lateral Raises (20s) & Front Raises (20s): *Keep Head Back & Eyes Forward *Lift Collar Bones 1″ *Squeeze Butt *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
- Cardio: Skip Varieties *Relax Heels
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 I AM A PRIORITY Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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