Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: There are 4 Sets for each Exercise, descending from 50s to 20s with 10s Rest between each Timed Interval – Example: 50s Jump Squat, 10s Rest, 40s Jump Squat, 10s Rest, 30s Jump Squat, 10s Rest and so on. Perform all 4 Sets before moving on to the next Exercise.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after each Completing all 6 Sets*
- MB/Ball Jump Squats: *Hold a MB or any Ball & Jump as if another Partner were attempting to block the ball (i.e. Volleyball) *When Jumping, cue to land in the same spot *Hinge from Hips > Lower into Squat > Jump *Modification: Don’t Jump, just Squat *Increase Intensity by Increasing Speed & Height of Jump *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
*Perform this exercise for the designated period of time:
- 50s Jump Squats
- 40s Jump Squats
- 30s Jump Squats
- 20s Jump Squats
- Push-Ups: *Perform Push-Ups & Pretend to Clap opposite Hands with another Partner or Wall at the top – PUSH INTO A WALL & HOLD to make harder – Rep #1: Right Hand to Right Hand > Rep #2: Left Hand to Left Hand – Creating a crisscross pattern *Low Hands *Wide Feet *Keep Hips from Rotating *Corkscrew Elbows *Lock Lats *Modify on Knees or Hold as needed without the Push-Up *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
- 50s Push-Ups
- 40s Push-Ups
- 30s Push-Ups
- 20s Push-Ups
- MB/Band Lunges w. Chest Push (Switch Sides at the Halfway Point): *Perform Forward Lunge as if handing the MB off (use a challenging band/ball) to a Partner > Switch @ Halfway *Move from Center *Eyes Forward *Bigger Step is easier on Knees *Avoid dropping Back Knee if Pain – Back lunges to modify more. *Increase Intensity by Increasing Speed & Weight of MB *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
- 50s Lunges
- 40s Lunges
- 30s Lunges
- 20s Lunges
- SB/MB Standing Trunk Rotation w. Lateral Lunge (Switch Direction at the Halfway Point): *Step to the Side & Rotate MB over Knee as if handing it off to a Partner *Make it tough by using a heavy load (12lbs or more) *Move from Core – Pivot from Ankles, Knees & Hips *Increase Intensity by Increasing Speed & Weight of MB/SB *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
- 50s Rotations
- 40s Rotations
- 30s Rotations
- 20s Rotations
- T-Drill Run: *Use 4 Cones/Markers to Perform a T-Drill *Relax Heels *Stay Low *Avoid Crossing Feet *Keep Belly in for added Stability – Breathe rhythmically
- 50s Run
- 40s Run
- 30s Run
- 20s Run
- Band/TRX Rows w. Squat: *Feet Hip Width *Hinge *Squat to 90 > Upon Ascent, Pull the Band *Squeeze Butt at Top each Rep *Low Hands *Squeeze Shoulder Blades *Draw belly in toward spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- 50s Rows
- 40s Rows
- 30s Rows
- 20s Rows
Tabata Finisher: Burpees: 20s x 10s x 4-6 Sets
*Low Hands *Chest must hit ground for Burpee to count *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
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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I’d love to help you achieve your best self!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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