Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Complete the following 8 Exercises in a circuit for 40s each with 10s Rest for 3 Sets before moving on to the next Station. Perform 40s of cardio after each station.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 27 Sets
- Glider Body Plank Saw w. 1 Leg (20s Each): *1 Glider *On Elbows, Fists or Hands *Feet Together *Drive Weight to Heels to Reduce Tension on Shoulders *Shift Weight Forward & Back with Feet on Glider *Keep Hips Up *Modify without Glider or 2 Legs *Keep Belly in for added Stability – Breathe rhythmically
- Sea Turtles Hold *Look straight ahead as tolerated to promote Curvature in Neck *Start with arms extended in front of the body with thumbs up & Feet Together > Lift Torso & Legs as high as possible and Hold f0r 40s > Externally rotate shoulders (Palms up) & Bring Thumbs to Thighs & Open Legs> Bring Arms & Legs back together > Repeat *Inhale on the way in and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way out – Keep Belly in for added Stability
- Supine Lower AB Ice Cream Scoops: *Lying Supine *Hands outside Tailbone *Start with Knees & Hips Flexed at 90 > Straighten Legs as you Scoop towards the Ground & Keep Legs Straight as you perform a Pelvic Raise to the Ceiling > Lift Pelvis at End ROM > Start Back at 90 for Knee & Hip Flexion > Repeat *Modify with heel taps *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
- Side Lying Groin Leg Raises (Hip AD) (20s Each): *Bottom Leg Moves Up & Down *Stacked Hips & Shoulders *Toes to Nose *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
- Elbow/Hand Side Plank w. Rotation (20s Each Side): *Lying on One Side *Lift Collar Bones 1” *Turn Elbow Down to ground & then up to Ceiling > Look at Elbow *Rotate from Core *Modify with Knees or Cross Over Top Leg to make easier *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 Jack~Knife (20s Each Side): *Lying Supine, Fingers to Eyebrows *Start with One Leg Extended and the other Flexed at Hip & Knee *Tongue on Roof of Mouth *Look at Abdomen, not at Ceiling *Bring Elbows to Knees *Modify with Backwards Roll *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
- Quadruped Beast Butt Blaster (20s Each Leg): *Start in Quadruped/Beast Position with Knees 1-2” off ground *Hands under Shoulders *Lift Collar Bones 1” *Corkscrew Elbows In *Perform Hip Extension: Bring Leg Up & Down *Squeeze Butt *Modify with Knees On Ground *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 Russian Twist: *Lying on Back > Arms out to Sides > Knees Flexed to 90 > Rotate Knees to Floor (Extend Legs Straight if able) > Return to Center > Alternate to other Side > Repeat *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
*40s Cardio after each Completed Station*
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
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