Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises for 20s with 10s Rest for 6 Sets before moving on to the next one.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after completing all 6 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. 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 > Click on LIVE > select class time and we will be able to see your heart rate, workout intensity and calories expended.
- DB/KB Front Loaded Staggered Stance Squats (3 Sets Each Foot Forward): *Hold DB/KB’s in front of chest *Feet Shoulder width & Back Heel lifted high *Lift Collar Bones 1” *Head Back & Eyes Forward *Elbows in to engage Lats *Squeeze Shoulder Blades *Hinge from Hip & Squat *Modify with 1 KB or MB or no Weight *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
- Spiderman Push-Up with Foot on Glider: *Glide Knee to Elbow while going down into Push-Up *Lift Collar Bones 1” *Head Back & Eyes Forward *Corkscrew Elbows In *Modification: Kneeling or Hold Push Up with Glider Spiderman *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
- Agility Reaction Drill: *Coach’s call *If working out on your own challenge yourself with different movements and change directions quickly *Breathe rhythmically
- Rows (Bent Over Rows, One Arm Rows, Band Rows: *Use what you got and challenge yourself *Lift Collar Bones 1″ Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Split Squat Jumps (Alt Each Rep if possible): *Feet Hip Width *Bigger the Stride = Easier on the Knees *Arms can Assist Legs with Jump *Slight Forward Lean *Modify with 1 Side at a time or Split Squats *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
- 1 Leg Burpee (3 sets each) *Start on stomach with hands lower than chest, spread fingers, lift collar bones up 1″, stand up on 1 foot with hop and repeat for 20s *Modification: Burpee or get up from ground anyway possible *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
3 Minute Finisher: TABATA STYLE: 2x20x10s in circuit style (one after the other – repeated for 2 rounds)
- Squat Jacks
- Nordic Track
- Boxing
*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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