Warm-up prior to workout
WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 5 Sets.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 40 Sets, 10s Transition Time after Completing each 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 more as tolerated**
- TRX/One Leg Box/Mat/Chair Squats (15s Each Side): *Start with Feet Together *Hinge from Hips *Keep Head Back & Eyes Forward *Hinge from Hip *Lift Collar Bones 1” *Touch & Go with Mat/Box – Don’t get comfortable *Modify height as needed or 2 Legged Squats to work on Form *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
- Stability Ball/Incline Bench Prone 1 Arm Row (15s Each Side): *Stomach on Bench or Ball *Hold the Ball as needed with the other Arm *Wide Feet – Walk Forward as needed to be on Tippy Toes *Hands Low *Modify with 1 Arm Bent Over Row *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)
- MB/KB/DB Step-Ups (15s Each Side): *Keep Head Back & Eyes Forward *Lift Collar Bones *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
- Stability Ball/Incline Bench Supine DB/MB/Weighted Object Press (15s each side): *Head & Shoulders on Ball *Lift Collar Bones 1” *Pack Shoulders *Modify with Head & Shoulders on the Couch, Ottoman, etc. *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
- DB/MB Curtsy Lunges (15s Each Side): *Only 1 db needed *Keep hips square – avoid rotating hips – small step – focus on dropping knee *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
- Plank Up Downs (15s Leading w. Each Side): *Start in Plank Position *Modify with Kneeling *Lift Collar Bones 1″ *Pack Shoulders *Elbow > Hand > Elbow Hand *Goal: 5-10 Reps/Side *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
- Cardio
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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Your friend & coach,
Brien
Telephone: (650) 514-6679
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