Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 5 Station Primary Movements (PM) for 30s followed by the Active Core Cardio Movement (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets*
PM (30s x 4 Sets):
- Hinge: KB/DB/SB/Weighted Objectt Deadlift (1 Arm): *Feet houlder Width, Toes Out *Deadlift Starts & Ends on ground each Rep *Before lifting weight, make sure Shoulders are Packed – Respect Load *Eyes Forward *High hips – Not a Squat *Flat Back *Squeeze Butt at End Range each Rep *Make it challenging for 30s – Quality > Speed *Average Weight for Females is 25 lbs *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
- Push: Spiderman Glider Pushups or Modified Spiderman without Push-Up: http://www.youtube.com/watch?v=TPJSCntC77U *Knee to Elbow *Rec. everyone do Push-Ups on Fists *Gliders under Feet *Lift Collar Bones 1” *Modify on Knees *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
- Lunge: Side Lunges (Alt.): *Get Low with Lead Hip *Lift Collar Bones 1” *Move from Center *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
- Squat: Jump Squats: *Start & End with Arms Overhead *Hinge > Squat (without moving Shin Forward) *Arms should not extend fully out *Modify with Squats *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
- Pull: Equalizer Inverted Rows, Band Rows, Suspension Trainer Rows, Bent Over Rows (Reverse Grip): *Modify with Band Rows *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)
ARM (30s x 4 Sets)
*Perform One Movement after the other in a Circuit*
- Prone Plank Hand Walkouts: *Walkout as far as possible and hold for 2s given Core is Stable http://www.youtube.com/watch?v=a6VXsbPAQ_k *Lift Collar Bones 1” *Corkscrew Elbows *Start Standing > Reaching for Toes > Walk Hands Forward > Plank > Walk back to start *Modify with Beast *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
- P90X Wacky Jacks: *Straight Legs *Leg comes Up & Side Bends with Same Side Elbow *Lock Shoulders Back & Down *Squeeze Shoulder Blades http://www.youtube.com/watch?v=llWk2RYkc7E *Keep Belly in for added Stability – Breathe rhythmically
- Rocking Bridges: *Rock Body through Arms > Bridge *Squeeze Shoulder Blades at End Range *Get Hips up as high as possible *Rotate Hands as needed for Wrist Comfort *Open Pecs & Get a good Stretch *Modify with Supine Bridges *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
- P90X Squat, Jump & Rotate: *One Foot Forward, One Foot Back *Touch ground with Squat http://www.youtube.com/watch?v=nJnH82h1CFo *Look Straight Ahead *Modify without the Jump *Keep Belly in for added Stability – Breathe rhythmically
- Lateral Jumps *Toes Up – Heels barely off the ground *Modify with In-In-Out-Out *Keep Belly in for added Stability – Breathe rhythmically
Group Finisher: Burpees + High Knee Run: 3 Minutes
Perform 5 Burpees then Switch to High Knees for 20 Contacts each Foot *Keep Switching for 3 Minutes
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) 514-6679
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