Warm-up prior to workout
WOD: Complete the following 8 Core-Cardio Exercises in a Circuit for 40s with 10s Rest for 4 Rounds
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 30s Transition Time after Completing each Round*
*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.
- KB/DB/MB Figure 8 to Hold: https://www.youtube.com/watch?v=F3kihgzdGAc *Hinge from Hips *Maintain Shin Angle *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
- Glider/Stability Ball Roll Out: *Press into Ground/Ball with Straight Arms *Move from Hips *Lift Collar Bones 1” *Modification: Beast *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
- DB/KB/MB Single Leg Straight Leg Deadlift with Glider Lateral Glide (20s Each Side): *Start with Feet Together > Bend One Knee > Hinge & Glide Other Leg Laterally > Bring Back to Start & Repeat for 20s > Switch after 20s *Modify with 1 Leg Bridge *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
- Stability Ball Prisoner Lower Ab March: *Start by Sitting Tall on Ball > Walk Feet Back so Lower Back is supported & Crunch Up *Walk back to make harder *Interlace Fingers Behind Head *Squeeze Shoulder Blades *Bring Knees Up & Down – Alternate *Do your best to Maintain Stability *Keep Belly in for added Stability – Breathe rhythmically
- MB/DB/KB/Weighted Object Stability Ball Supine Russian Twists (Perform Supine Russian Twist if you don’t have a Ball): *Head/Shoulders on Ball *Hold a Weight over Chest with Straight Arms *Pack Shoulders, Chest Up *Rotate from Core onto each Shoulder *Squeeze Weight to Engage Core *Keep Hips Up & Level *Squeeze Butt *Feel Feet connected to Ground *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
- Stability Ball Prone Back Extensions: *Lay on Ball with Feet Wide & Anchored to the Ground > Give the Ball a Hug > Extend Spine with Hands on Side of Head (Squeeze Shoulder Blades) > Return to Start Position > Repeat *Straight Legs Remain on Floor *Modify with Arms to Sides & Thumbs Up (Externally Rotate Shoulders) *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
- Stability Ball Supine Combo Crunches (Alternate Each Side): *Bring Arms Overhead & Attempt to Reach Towards Ankle as the Knee comes Up – Alt Sides *Look Down *Modify with LA March or Curl *Use MB to increase intensity *Keep belly in the whole time *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- CrossOver Mountain Climbers: *Start in Push-Up Position *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Corkscrew Elbows In *Shoulders Back & Down *Drive Knee to Opposite Hand *Modify with Standing Mountain Climbers *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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Your friend & coach,
Brien
Telephone: (650) 514-6679
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