Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
MB Warm~Up Circuit x 2 Sets x30s Each – Modify as Needed
- MB/DB Squats with Overhead Circle x 15s each direction
- MB/DB 1~Hand Alt. Push~Ups x 30s
- MB/DB Reverse Wood Chops with Weight Shift x 30s Each Side
WOD: Perform the following 7 Core~Cardio Exercises in a Circuit for 40s with 10s Rest for 3 Rounds
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 3 Rounds, 60s Cardio, 30s Transition Time after completing each Round*
**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.
WOD:
- MB/DB Standing Figure 8’s: *Start with an object in front of your chest and move in a figure 8 pattern*Lift Collar Bones 1″ *Pivot Ankle, Knee & Hip > Core *Move from Core *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
- Standing Side Bend with Weight On Head: *Place object on head *Lift Collar Bones 1” *Squeeze Shoulder Blades *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
- Lower Abdominal Pelvic Lift to Shoulders: *Try to lift Pelvis & Low Back off the ground – Roll onto Shoulders not Neck *Straight Legs *Grab something overhead to anchor Upper Body > Attempt to bring Heels to ceiling lifting Pelvis up > Control Down > Repeat *Look at Abdomen *Tongue on Roof of Mouth *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 *Studio: Perform in Monkey Bar Room – Bring out Yoga Mats
- Swiss Ball Bridge Hold with Opp. Arm & Leg Hold (Hold 5s): *Head/Shoulders on Ball *Keep Arm & Leg Straight *Keep Hips Up *Alt Right & Left Leg Ext > Switch *Keep Belly in for added Stability – Breathe rhythmically
- Glider Pike: *Keep Legs Straight *Lift Collar Bones 1” *Body Set~Up should allow Hands to be at Chest height or below *Maintain Plank *Corkscrew Elbows to engage Lats *Move from Core *Modification: On Elbows in Elevated Position *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
- Prone Sea Turtles: *Start on the stomach with arms overhead *Relax Shoulders by locking shoulders down & back *Bring Thumbs to Thighs – Externally Rotate Arms & Open Legs as far as possible *Retract & Depress Shoulder Blades at end range *Inhale on the way up and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way down – Keep Belly in for added Stability
- Cardio *Relax Heels
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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Brien
Telephone: 650-654-4604
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