Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate 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 all 8 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.
- Monster Walk (Forward & Back) *Start in squat hold position and walk forward and backwards *Lift Collar Bones 1” *Squeeze Shoulder Blades *Hinge from Hips *Slight Forward Lean *Breathe rhythmically
- Glider Commando FWD-Back Crawl: *Feet on Gliders – Crawl with Elbows *Straight Legs *Lift Collar Bones 1” *Increase intensity by using Hands *Modify with Kneeling or Plank Hold *Keep Belly in for added Stability – Breathe rhythmically
- Insanity Power Squats: *Start with Feet Together > Feet Jump Out to Side – Wide > Lower into a Squat (Hinge) > Rise > Repeat *Arms Straight, Hanging Inside Thighs *Maintain Shin Angle *Keep Head Back & Eyes Forward *Get as low as tolerated with Hips *Modify with Bikes *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
- Supine Hip Opener Crunch: *Start in Supine Position with Arms Overhead > Hips Flexed at 90 with Legs Extended > Crunch Up & Reach through Legs as the Legs Open > Bring Legs together again while going back to Start Position *Tongue on Roof of Mouth *Toes to Nose *Modification: Lower Ab Curl *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
- Irish Dancers: *Similar to Leg Cradle Stretch *Right Hand touches Left Foot (Bring Left Foot up to meet Right Hand) > Release > Alternate with Left Hand to Right Foot (Bring Right Foot up to meet Left Hand) > Increase Speed as tolerated *Show different variations with different intensities
- DB/MB/KB/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
- Squat – Jump & Rotate: *Start in athletic position- feet shoulder width *Turn body to right or left but keep eyes facing video – keep head from moving *Squat down and attempt to lower the hips as low as possible keeping a flat back > Jump > Rotate > Repeat *Modify with Quick Feet & Rotation *Breathe rhythmically
- Plank w. Alt. Elbow Lift & Hip Ext: *2s Hold *Keep Legs Straight – Squeeze Quads *Lift Collar Bones 1” *Shoulders Back & Down *Elbows on Discs/Pillows to make harder *Modify with Reverse Plank or Kneeling Plank *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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Your friend & coach,
Brien
Telephone: 650-654-4604
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