Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Complete the following 2 Circuits for 3 Rounds – 40s Work, 10s Rest.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 12 Sets, 60s 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.
Circuit 1:
**Performs the Circuit below (Movements 1, 2, 3 & 4) for 3 rounds.
- Quadruped with Arm AB & Hip AB (20s Each Side): *On all 4’s *Lift Collar Bones 1” *Corkscrew Elbows In > Abduct Left Leg & Right Arm > Adduct Left Leg & Right Arm > Repeat for 20s > Switch Sides *Shoulders relaxed *Inhale on the way out and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way in – Keep Belly in for added Stability
- Supine Butterfly Bridge *Place feet together, open knees as wide as possible *Very important to tuck pelvis *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.
- Supine Sit-Up with MB/DB/KB Reach *Wide feet *Dig heels *Start with MB at Chest & finish with elbows to ears *For those with pelvic floor issues like diathesis avoid and do Seated Core with Feet Off Ground (Sit tall with MB between knees – Raise hands to increase intensity) *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.
- Agility T Drill: Run forward > Shuffle Right > Shuffle Left > Backpedal *Relax heels *Athletic position *Breathe rhythmically
Circuit 2:
**Performs the Circuit below (Movements 1, 2, 3 & 4) for 3 rounds.
- Supine Lower Abdominal Curl Up with Knees Flexed (heels to butt) *Use MB/Foam Roll between heels to butt *Hands underneath butt *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 – Keep Belly in for added Stability
- DB/MB Split Stance Reverse Wood Chop (20s Each Side): *Feet hip width with back heel elevated *This will challenge your balance *Lift Collar bones 1” *Movement is Opposite Knee to Opposite Shoulder (Low to High) *Rotate from core and get full rotation *IInhale 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.
- Glider Roll Out/Walk Out *Stay tight *Press into ground with straight arms *Move from hip *Lift collar bones 1” *Modify with Walk Out or Beast *Inhale with rib cage expansion/belly relaxed while gliding towards knees and exhale, drawing in of the belly and Kegel contraction (engage bladder) on the way out with glide.
- Cardio: Whacky Jacks *Open elbows *Collar bones up 1” *Tuck butt *Keep legs straight *Side bend – elbow towards same knee *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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Your friend & coach,
Brien
Telephone: 650-654-4604
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