Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 5 Station Primary Movements (PM) for 40s followed by 40s of the Secondary Movement (SM) for 40s for 3 Sets each before rotating on to the next station.
*Set Gym Boss or Interval App to: 40s Work, 5s 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.
Station 1:
- DB/KB Split Squats (20s Each Side): *Hold DB/KB on the same side as the bent back knee as tolerated *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Make sure you come all the way up and squeeze your butt *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
- Cross-Over Mountain Climbers: *Push~Up Position *Bring knee to Opp. Side arm pit *Rotate from core *Collar Bones up 1” *Stay Low *Keep Belly in for added Stability – Breathe rhythmically
Station 2:
- Yoga (Hindu) Push-Ups: *Fists/Hands under Shoulders *Start is the same as Dive Bomber but end of the movement goes straight back like a Downward Dog *Lift Collar Bones 1” *Turn Elbows In *Modify with Kneeling Push-Ups *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
- Supine Lower Abdominal Curl: *Keep Heels close to Butt *Hands Outside Hip, Palms Down *Move from Core – Curl Pelvis *Relax Neck *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
Station 3:
- DB/KB/TRX/Band 1 Arm Rows (20s Each Arm): *Squeeze Shoulder Blades at end ROM *Modify with 2 Arm Rows *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)
- Seal Jacks: *Start with Feet Hip Width & Arms extended out to Sides of Body – Shoulder Height > Cross Legs & Arms > Repeat > Switch Arms & Legs each time *Keep Arms & Legs Straight *Squeeze Shoulder Blades *Low Hands *Cue to be on the Ball of the Foot, Toes Up, Relaxed Heels *Keep Belly in for added Stability – Breathe rhythmically
Station 4:
- Backwards Lunges with Arm Raise (20s Leading w. Each Foot): *Move from Center *Lift Collar Bones 1” *Keep Arms Straight *Get a Big Stretch in Lats & Hip Flexors *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
- Supine Hip Opener Crunch *Start in Supine Position with Arms overhead > Hips flexed at 90 with Legs extended > Crunch up & Reach through the Legs as they open > Legs come together while going back to start position *Tongue on roof of Mouth *Toes to Nose *Modification: No Crunch – just do Legs – Make sure Belly doesn’t pop out *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
Station 5:
- Plate/KB Romanian Deadlift (Straight Leg Deadlift): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulders Blades *Hinge, Not a Squat *Hands to Knee Height for most people *Make it a tough for approx. 8-10 Reps *Modify for folks with Back Issues with Bridges- make sure you announce this *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
- Jump Squats: *Feet Hip Width *Hinge & Lower into Squat *Start & End with Arms Overhead *Maintain Shin Angle *Modify without Jump *Keep Belly in for added Stability – Breathe rhythmically
Finisher: Short Distance Right – Left Carioca: 20s x 10s x 6 Sets
*Athletic Position – Stay Low *Relax Heels *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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Brien
Telephone: 650-654-4604
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