Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 9 Exercises in a Circuit as a Group for 40s each with 10s Rest for 3 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 9 Sets, 30s Transition Time after completing all 9 Sets*
**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.
- MBBasketball/Book Push-Ups (1-Arm): *Place One Hand on MB/Basketball/Book, One Hand on floor *Perform a Push-Up > Move or Glide the Ball/Book to Opposite Hand > Perform Push-Up > Repeat *Modify 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
- Sea Turtles (2s Hold): *Lift Torso & Legs as high as possible *Finish with Thumbs to Thighs, Palms Up – Feel Scapulas Drop Back & Down *Legs Abduct, finishing apart *Repeat *Keep Belly in for added Stability – Breathe rhythmically
- Glider Body Plank Saw w. 1 Leg (20s Each): *On Elbows, Fists or Hands *Feet Together *Drive Weight to Heels to reduce tension in Shoulders *Shift Weight Forward & Back with Feet on Glider *Keep Hips from Sinking *Modify without Glider or 2 Legs *Keep Belly in for added Stability – Breathe rhythmically
- Dynamic Step-Ups (20s leading with each side) *Hold additional load if desired *Lift collar bones 1″ *Raise step height or load or speed to increase intensity *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
- Supine Lower AB Ice Cream Scoops: *Lying Supine *Hands under Tailbone *Start with Knees & Hips Flexed at 90 > Straighten Legs as you scoop towards the ground and keep Legs straight as you perform Pelvic Raise to the Ceiling > Lift Pelvis at end ROM, then back down to 90 for Knee & Hip Flexion > Repeat *Modify with Smaller Scoop or Heel Tap *Keep belly in the entire time. *Exhale through mouth and perform Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging)
- Elbow Side Plank w. Rotation (20s Each): *Lying on One Side *Lift Collar Bones 1” *Turn Elbow down to ground & then up to Ceiling – look at Elbow *Rotate from Core *Modify with Knees or Cross Over Top Leg to make easier *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
- Supine Stability Ball/Glider Leg Curls *Start with legs straight on ball/gliders arms to sides, palms down > dig heels & curl legs in towards butt and bridge > finish with feet under knees & knees together > repeat *Bridge up & down when tired *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.
- Supine Jack-Knife (20s each side): *Lying Supine, Fingers to Eyebrows *Start with One Leg extended and the other Flexed at Hip & Knee *Tongue on Roof of Mouth *Look at Abdomen, not at ceiling *Bring Elbows to Knees *Modify with Backwards Roll *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
- Quadruped Beast Butt Blaster (20s Each Leg): *Knees 1-2” off ground *Lift Collar Bones 1” *Corkscrew Elbows In *Modify with Knees on the ground *Perform Hip Extension: Bring Leg Up & Down *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
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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