Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after completing all 6 Sets (1 circuit)*
**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. Work in zones 4 & 5 for 10 minutes or more as tolerated**
*Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC
If attending the LIVE Session, connect your heart rate monitor to the CoreSync app > click on workouts at the bottom > select class time and we will be able to see your heart rate, workout intensity and calories expended.
- One Leg Squat (20s Each Side): *Sit as low as possible – Hinge from Hips & Lower into Squat *Maintain Shin Angle *Eyes Straight *Head Back*Modify with chair to assist as needed *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
- DB/KB Supine 1 Arm Press (20s Each Side): *Pack the shoulders back & down *Lift Collar Bones 1” *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
- Sprinter’s Back Lunge (20s Each Side): *Start in Sprinter’s Position with right foot forward & left knee 2” off ground with left foot back (back heel lifted) with Slight Forward Lean > Left Arm Forward > Explode RT Foot, Knee & Hip Muscles into ground > Stand Up & squeeze Glutes > Lower back to Start > Repeat *Keep Weight on Lead Foot & Lunge Back *Opposite Arm & Leg Drive *Eyes Straight *Head Back *Explode Up *Down Slow & Controlled *Lift Collar Bones 1”*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
- DB/KB Bent Over One Arm Row (20s Each Side): *Hinge from hip *Flat back *Lift Collar Bones 1” *Squeeze shoulder blades *Draw the belly in toward the 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 Suitcase Squats (20s per Side): *Hold weight with 1 Hand on inside of Legs – Keep close to Body *Engage Lats *Hinge from Hip & Squat as low as possible, limiting forward Bend at Waist *Lift Collar Bones 1” *Squeeze Shoulder Blades entire time *Maintain Shin Angle *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
- DB/KB/MB Reverse Wood Chop – Kneel to Stand with Pivot (20s per Side): *Start Kneeling with Weight in Hands> Hinge from Hip with Flat Back > Stand with Weight Shift > Pivot as you bring Weight to Shoulder height > Repeat *Move from Core *Arms straight to make harder *Lift Collar Bones 1” *Modify without kneeling to make easier or just stay in kneeling position *Increase intensity with speed and weight *Increase Speed when form improves *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
Finisher: Speed Skater Tabata: 20s x 10s x 4 Sets
*Move Right to Left as quick as possible while also working on distance *Stay Low *Push into the ground – POWER! *Keep Belly in for added Stability – Breathe rhythmically
Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – Emphasize slow deep breaths.
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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Your friend & coach,
Brien
Telephone: 650-654-4604
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