Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed the Active Rest Movements (ARM) for 30s for 4 Sets each before rotating to the next station. Challenge yourself on the 4th set and think of it as a finisher.
*Set Gym Boss or Interval App to: 30s 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.
PM (30s x 4 Sets):
- SB/MB/Heavy Object Bear Hug Box Squats: *Hold SB/MB/Object tightly to the Body *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Relax Neck *Hinge from Hip & Lower into Squat *Get to 90 degrees based upon Mechanics *Challenge with heavyweight as tolerated *Modify without 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
- Spiderman Glider Push-Ups: *Spread fingers *Feet on Gliders *Glide Knee to Elbow & Lower into Push-Up *Alternate Legs *Lift Collar Bones 1” *Corkscrew Elbows In *Modify without Push-Up or on knees *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
- KB/MB/Object Goblet 1 Leg Squat with Side Glide (15s per side) *Start with feet hip width and glider under right foot > squat with left leg and glide right leg out to side > come up start and squeeze butt > repeat *Keep head over belly button at all times to avoid the splits and groin strains *Lower Lead Glute as far as possible > Hinging at the Hips *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Pack the Shoulders *Modify by removing 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
- SB/ KB/DB Bent Over Rows/Squat Thrust: *25-45 lbs *Stay down the whole time: Row > Plank > Row > Plank *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip – High Hips, not a Squat *Keep Hands lower than Chest to relax Shoulders *Squeeze Shoulder Blades at end ROM *Avoid drop in Hips with Thrust (that can cause Back Pain easily) *Modify with Bent Over Row Only or Basic Band Row – Avoid Bent Over Position with those who have trouble with Hinge/Back Pain *Draw the belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- DB/MB/SB/Heavy Object Single Leg Deadlifts (15s per Side): *Hold 2 KB’s or DB’s if possible *Feet Together *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Make sure Non-Working Leg is bent the whole time at 90 degrees *Squeeze Butt at top – Hold for 2s *Keep Core Tight *Squeeze Shoulder Blades entire time *Hinge from Hip *Modify with One Leg Bridges for those with Back Issues – Can also hold something stationary to assist with Balance *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
ARM (30s x 4 Sets):
- Lateral Monkey Jumps: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hip *Start in a Low Squat Position with Fingertips on the Floor & Arms hanging like a Monkey > Jump Laterally 2x to Right & 2x to left *Modify without Jump *Keep Belly in for added Stability – Breathe rhythmically
- Red Light – Green Light: High Knee Run > Easy Jog: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Land on Ball of Foot with Toes Up *Drive Arms Back – Arms help the Legs go faster *Keep Belly in for added Stability – Breathe rhythmically
- Star Jacks: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Start with Feet Together & Drop into Squat > Straight Arms & Legs on Jump > Repeat *Modify with Jumping Jack or without Jump *Keep Belly in for added Stability – Breathe rhythmically
- Irish Dancers: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Standing > Bring Right Foot to Left Hand & Alternate with Left Foot to Right Hand *Hand & Foot should meet around Mid-Thigh *Do as fast as possible (like a Jumping Leg Cradle or Skipping Leg cCradle) *Keep Belly in for added Stability – Breathe rhythmically
- High Knee Skip with Twist: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Land on Ball of Foot with Toes Up *Move from Core > Knee to Opposite Shoulder *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
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