Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 8 Exercises for 40s each with 10s Rest for 3 Sets before transitioning to the next two movements.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after all 8 Sets are complete*
**Heart Rate Monitor Zone: Blue to Orange. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Orange Zones are generally anaerobic zones. Blue Zone 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.
- Prisoner BW Squats w. Straight Leg Side Lift: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips *Squat > Stand > Lift Straight Leg Out to Side as High as Possible > Squat > Repeat other Side *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
- Wacky Jacks: *Straight Legs *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Open Arms to get Stretch in Chest *Squeeze Sides of Torso as you go down *Elbow & Same Side Leg/Hip Close Together *Keep Belly in for added Stability – Breathe rhythmically
- KB/DB/Heavy Object Seated Russian Twist: *Sit Tall *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Move from Core/Trunk – Not Arms/Hands *Keep Belly in for added Stability – Breathe rhythmically
- In-In-Out-Out Step-Ups (20s Leading w. Each Foot): *Start with Feet wide *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Relax Heels *Increase intensity with Quicker Feet *Keep Belly in for added Stability – Breathe rhythmically
- Supine Lower Ab Curl w. MB / Small Ball: *Place Swiss Ball/Med Ball under Legs & Lock in place with Heels *Hands under Tailbone or off to Sides *Stay tight to keep Ball underneath Knees as you roll back *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
- Fwd-Fwd-Back-Back (20s Leading w. Each Foot): *Relax Heels *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Increase intensity with Quicker Feet *Keep Belly in for added Stability – Breathe rhythmically
- BW Backward Lunge w. Overhead Hand Press: *Stand with Elbows Shoulder Height & Hands Up – Squeeze Shoulder Blades > Big Step Back into Lunge > Drop Back Knee to ground while Pressing Arms Straight Up > Step Back to Center & Bring Arms Down > Alternate to other Side *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
- Jump Rope: *Relax Heels *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Keep Belly in for added Stability – 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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Brien
Telephone: 650-654-4604
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