Warm-up prior to workout
WOD: Perform the following 6 Core Exercises + Cardio in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets, 30s Transition Time after Completing all 7 Sets*
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.
- Supine Russian Twist w. MB/Roll Between Knees: *Lying on Back with Knees at 90 Degrees > Rotate Knees RT > LT *Arms Extended to Sides to Anchor Body *Rotate from Core *Modify: Remove Weight *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 Windmill (20s Each Side): https://www.youtube.com/watch?v=5nxnogyKVnE *Feet Shoulder Width *Shift Feet to 45 Degree Angle *Lift Collar Bones 1” *Lock Shoulders Back & Down *Keep Head Back & Eyes on DB/KB *Hinge from Hips *Work on more ROM as tolerated *Modify with Side Bend without lifting KB Overhead *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
- Pullover Sit-Ups: *Can add Weight – SB/MB/DB/KB *Dig Heels *Wide Feet *Lock Shoulders Back & Down *Modify with Lower Ab Heel Tap/Curl – For those with Shoulder Issues, Start at Chest instead of Overhead or Avoid the added Weight *Keep Belly In *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
- One Leg Bridge w. Foot on MB/Foam Roll (20s Each Side): *Raise Hips Up & Down *Foot Under Knee *Toes Up *Hips Level *Squeeze Butt *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
- Standing MB/KB/Db Reverse Slam (without the Toss): *Feet Shoulder Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hold MB in Hands > Hinge from Hip & Lower into a Squat > Perform Triple Extension of Ankles, Knees & Hips > Bring Straight Arms Overhead as if Jumping Straight Up > Finish with MB Overhead, Arms Straight > Repeat *Squeeze Butt *Squeeze Shoulder Blades throughout *Add Jump to Increase Intensity – Can also add wall for those that are Advanced *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
- Prone Superman (2s Hold): *Start on Stomach on floor > Arms extended Overhead at 45 Degrees, By Sides or Behind Head > Lift Whole Body off the floor – Chest & Thighs > Hold 2s > Return to Start Position *Keep Belly in for added Stability – Breathe rhythmically
- Cardio
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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