Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following Core Movements for 40s followed by the Cardio Movements for 40s with 10s between for 3 Sets each.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after completing each Round*
**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.
Core:
- Hand Plank w. Elbow Rotation: *Start in Push-Up Position on Hands/Fists > Feet Wider to increase Stability > Lift Elbow out to Side & Rotate to Ceiling > Look at Elbow > Return to Start > Switch *Lift Collar Bones 1” *Go Slow *Move from Core *Modification: Side Plank with Rotation (20s Each Side) *Draw the belly in toward the spine the whole time. *Inhale on the way down and exhale (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Modified Superman (2s Hold): *Start on Stomach on floor > Arms extended Overhead > Lift Whole Body off the floor – Chest & Thighs > Pull Elbows toward back pockets – Tight to Body > Hold 2s > Return to Start Position *Keep Belly in for added Stability – Breathe rhythmically
- Supine Hip Opener Crunch: *Start in Supine Position with Arms Overhead > Hips Flexed at 90 with Legs Extended > Crunch Up & Reach through Legs as the Legs Open > Return Legs to Start Position *Tongue on Roof of Mouth *Toes to Nose *Modification: No Crunch – Just Do Legs – Make sure Belly doesn’t pop out *Draw the belly in toward the spine the whole time. *Inhale on the way down and exhale (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Glider Leg Curls w. Hip AB / AD: *Lying Supine with Legs Straight in a Bridge & Feet on Gliders > Bring Heels toward Butt > Return to Straight Legs > Abduct & Adduct back to Center > Repeat *Modification: Bring Butt down when needed *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
- Swiss Ball/Foam Roll Lower Ab Curl: *Hold Ball/Roll between Heels & Hamstrings *Place Hands under Tailbone or to Sides to Anchor *Reverse Curl Pelvis off ground & Control Down *Relax Neck *Draw the belly in toward the spine the whole time. *Inhale on the way down and exhale (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
Group Cardio:
- Soccer Toe Taps: *Keep Belly in for added Stability – Breathe rhythmically
- 1-Foot Stationary Hop-Scotch (Alt. Foot w. Each Jump): *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically
- Stationary High Knee Run: *Toes Up *Land on Ball of Foot *Keep Belly in for added Stability – Breathe rhythmically
- Square Drill (20s each direction) *Keep Belly in for added Stability – Breathe rhythmically
- Tony Robbins Dance Club Jumps: *Toes Up *Land on Ball of Foot *Arms reach up in the air *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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