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 40s each in a Circuit with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after completing each Round*
**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an aerobic 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 Bent Over Alternate Rows (Alt sides each rep): *Modify with TRX Row or Band *Flat back- Hinge from hips * 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)
- Squat Jacks with Hold at Bottom: *Maintain Shin Angle *Jumping Jack with an added Squat at bottom *Get as low as tolerated *Try to touch hands at the top *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 Squats (20s Each Side): *Start with Feet Together *Lift Collar Bones 1” *Lead with Hips > Hinge > Squat *Attempt to lower Butt to ground *Use chair to improve form *Modify with 2 Leg version *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
- KB/DB Floor Press (20s Each Side): *Arch Lower Back to lock Shoulders Back & Down *Elbows In *Make it tough for 20s *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
- KB/DB Side Lunges (20s Each Side): *Hold weight with both hands, straight arms, in between legs *Hinge from Hip *Get low with Lead Leg *Maintain Shin Angle *Modify without 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
- Dips: *Char/Table*Lift Collar Bones 1” *Prior to Dip make sure Shoulders are Back & Down *Elbows In *Legs Straight to increase intensity *Keep Butt close to Mat/Step *Avoid going to low – Squeeze Triceps at the top *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
Finisher: 3-Minute Burpees:
*Most Important – Start on ground & educate them to keep Hands as low as possible with Elbows in *Modify as needed *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
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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