Warm-up prior to workout
WOD: Alternate the following 8 Exercises for 40s each with 10s Rest for 4 Sets.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Cardio after Completing all 8 Sets*
*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.
- Stationary Low Skips/High Knee Skips: *Switch from High Knee to Low Knee Skips every 5s *Land on Ball of Foot *Drive Elbows *Opp. Arm & Leg *Stay Tall *Modify with Low Skip Only *Keep Belly in for added Stability – Breathe rhythmically
- DB/Band/Heavy Object Front & Lateral Shoulder Raises (20s Each): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Arms Straight *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift pelvic floor – should feel bladder & sphincter engage) on the way up
- Lateral High Knee Skips: *Switch directions every few seconds *Land on Ball of Foot *Toes Up *Drive Elbows *Opp. Arm & Leg *Stay Tall *Modify with March *Breathe rhythmically
- TRX/DB/Band/Heavy Object Reverse Flys & Biceps Curls (20s Each): *One Foot Forward, One Foot Back *Legs help Arms as needed *Lift Collar Bones 1” *Elbows Shoulder Height *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift pelvic floor – should feel bladder & sphincter engage) on the way up
- Jump Rope/Imaginary Jump Rope: *Relax Heels *Tiny Hops *Relax Shoulders *Hands Waist Height *Modify with Jumping without Rope *Keep Belly in for added Stability – Breathe rhythmically
- MB/DB/Heavy Object Standing On 1 Foot w. Figure 8 (20s each side) *Rotate from Core *Pivot from Ankles, Knees & Hips > Rotate from Mid-Section *Lift Collar Bones 1” *Breathe rhythmically
- Side Lunges (Alt. Sides): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift pelvic floor – should feel bladder & sphincter engage) on the way up
- Plank Up-Downs (20s Each Side): *Wide Feet *Lift Collar Bones 1” *Keep Hands Low *Squeeze Butt *Modify on Knees *Keep Belly in for added Stability – Breathe rhythmically
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 I AM A PRIORITY Coaching Program starting Monday!
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I’d love to help you achieve your best self!
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y Tabata Workout 4/6/22
Your friend & coach,
Brien
Telephone: (650) 514-6679
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