Warm-up prior to workout
WOD: Complete the following 8 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing each Round*
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.
- Cardio
- Supine Dead Bug (Ideally on a Foam Roll): *Lay on your Back & Place both Knees & Hips Bent to 90 Degrees & Both Arms pointed towards the ceiling *Activate your Lower Abdominals (Transverse Abdominis) by bringing your Belly Button Inward & By Activating your Pelvic Floor Muscles 20 to 30% of a Maximal Contraction *Lower One Leg Straight & Lower the Opposite Arm over the Head *Before Touching Ground, Return Leg & Arm to the Starting Position & Repeat with other Leg & Opposite Arm *Exhale on the way down with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) and inhale on the way up
- Plank Up~Downs (20s Leading Each Side): *Shoulders Back & Down *Back Flat *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Modify on Knees *Keep your 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
- Prone Hip Extension > Abduction: *Lift Legs off Ground > Abduct > Adduct > Repeat *Focus on Glute Engagement – Encourage to place Hands on Glutes to Feel Activation on the first set *Toes to Nose *Ext. Rotate Shoulders with Arms to Sides *Keep your 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 – Keep Belly in for added Stability
- Cardio
- DB/Band T & Biceps Curls (20s Each): *Feet Shoulder Width *Squeeze Shoulder Blades at End ROM with Reverse Flys *Relax Neck/Shoulders *Lift Collar Bones 1” *2s Hold at End ROM *Squeeze *Draw belly in toward your spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- DB/MB Stability Ball Russian Twist: *Bridge with Head & Shoulders on Ball *Keep Hips Up & Level *Hold Hands Over Chest *Rotate from Core *Lift Collar Bones 1” *Modify with the Seated Russian Twist *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/MB Supine Sit Up Reach: *Start with MB at Chest > Sit Up & Press MB Overhead > Finish with Elbows to Ears *Lift Collar Bones 1” *Feet Wide, Dig Heels *Modify with Quadruped (Opp. Arm & Leg) *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
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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