Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: We will be doing 5 different Phases for the Main WOD.
*Set Gym Boss or Interval App to: 60s Work, 1s 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.
Group-A:
Perform the following 3 Exercises for the stated amount of Reps below. The twist is, you have a Minute to complete the 5, 10, 15 Reps. At the top of the minute, start at the top again. Complete 6 Minutes Total. Depending on your Fitness Level, you may not finish everything and that is ok. Complete 6 Minutes Total. Pace yourself!
5 Decline Push-Ups: *Start on stomach with hands outside of the shoulders with fingers spread *Feet elevated as tolerated *Draw the belly in toward the spine the whole time. *Modification: Kneeling Push-Ups or Scapation *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
10 Air Squats *Feet Shoulder Width – Knee Tracking *Hinge from Hips > Squat *Lift Collar Bones 1” *Squeeze Shoulder Blades *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
15 Tuck Jumps: *Start with feet hip width, push feet into ground and attempt to bring hands to knees *Modification: Imaginary Jump Rope/Small Jumps
30s Rest (Review Sprints)
As a Group:
Perform Wind Sprints. Break Campers into two Groups. Groups should Cheer & Motivate each other. *Modify with walk as needed
30s Sprints x 30s Rest x 4 Sets
30s Rest
III. Group B:
Perform the following 3 Exercises for the stated amount of Reps below. The twist is, you have a Minute to complete the 5, 10, 15 Reps. At the top of the minute, start at the top again. Complete 6 Minutes Total.
5 Burpees with Hand Release: *Start with hands outside of the shoulders with fingers spread and elbows in *Explode up to standing position with by pushing hands and feet into ground > Jump up > Jump back down to starting position *Collar Bones up, lock shoulders back & down *Modify by getting up any way possible- take out jump
10 Knee Slap Mountain Climbers (10 Each Side) *Push-up Hold Position *Knees barely off the ground *Bring opposite hand to knee *Draw the belly in toward the spine the whole time. *Modify with standing mountain climber *Breathe rhythmically
15 In-Out Squat Jumps: *Start with Feet Together while Standing Tall > Arms hanging straight down > Jump Legs to Shoulder Width & Lower into Squat > Jump Up & Bring Feet Together *Hinge & Lower into Squat *Maintain Shin Angle *Increase intensity with Lower Depth, Higher Jump, more Speed or Hands behind Head in Prisoner Position *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
As a Group:
Perform Wind Sprints. Break Campers into two Groups. Groups should Cheer & Motivate each other. *Modify with walk as needed
30s Sprints x 30s Rest x 4 Sets (Reduce to 3 Sets if lacking Time)
30s Rest
Core Finisher: **3 Minutes of the following Core Exercises, 1 Minute Each**
- Rocking Bridges*Adjust Hands to make it easier on Wrists & Shoulders *Modify with Bridges *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
- Side Plank with Leg Raise (30s Each Side): *Stack Hips *Lift Collar Bones 1” *Modify with Knees Bent or Take Out Leg Raises *Keep Belly in for added Stability – Breathe rhythmically
- Prisoner Superman Hold: *Interlace Fingers Behind Head *Squeeze Shoulder Blades to Open Chest *Lift Legs & Torso as high as possible without Pain *Modify Arms to Sides & Work on Ext. Rotation for those with Shoulder Issues *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 Coaching Program starting Monday!
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I’d love to help you achieve your best self!
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Your friend & coach,
Brien
Telephone: 650-654-4604
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