Warm-up prior to workout
WOD: As a Group, perform the following 6 MB Core Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after each Completed Round*
**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more8 as tolerated**
- Back Lunge w. MB/DB/KB/WEIGHTED OBJECT Rotation: *Step Back & Lunge > Rotate Weight Over Front Knee > Step Back to Start Position > Repeat on other side *Move from Center *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *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
- MBMB/DB/KB/WEIGHTED OBJECT Standing Slams/Chops: *Feet Hip to Shoulder Width *Slam MB into the Ground with all of your might *Use Whole Body *Modify by bringing MB to Forehead *Draw belly in toward the spine the whole time. Inhale on the PULL/LOAD and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- MBMB/DB/KB/WEIGHTED OBJECT Close Grip Push-Ups: *Wide Feet *Modify with Kneeling *Lock Shoulders Back & Down *Lift Collar Bones 1” *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
- MB/DB/KB/WEIGHTED OBJECT Standing Squat & Circle Arms (20s Each Side w. Circle): *Feet Hip to Shoulder Width *Descend into a Squat & Bring Weight Overhead From Right To Left > Repeat > Squat & Bring Weight Overhead From Left To Right *Hinge from Hips *Modify without MB or Press *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
- Kneeling MB/DB/KB/WEIGHTED OBJECT Side Bends: *Place Weight on Top of Head *Open Elbows *Squeeze Shoulder Blades *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *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
- Seated Figure 8’s w. MB/DB/KB/WEIGHTED OBJECT: *Sit Tall *Weave MB In & Out of Legs *Lengthen Spine *Extend Arms to make harder > Bring MB closer to make easier *Modify with grabbing Knees to Chest with Feet Off Floor *Keep belly in & Breathe rhythmically
Finisher: Insanity Squat Jumps & Fast Feet: 3 Minutes
Insanity Squat Jumps: *Start with Feet Together > Hinge & Lower into Squat while simultaneously Spreading Feet Wide > Come Up from Squat & Bring Feet Together > Repeat
Fast Feet: *Move Feet as fast as possible *Lift Collar Bones 1” *Toes Up – Land on Balls of Feet *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 I AM A PRIORITY Coaching Program starting Monday!
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Brien
Telephone: (650) 514-6679
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