Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 8 Exercises for 40s each with 10s Rest for 4 Sets – Perform 40s Cardio on the way to the next 2 Exercises.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 40s Transition Cardio 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.
- Lower Abdominal Curl w. MB/Roll: *Curl from Core *Relax Neck *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift pelvic floor – should feel bladder & sphincter engage) on the way up
- DB/Light Object/Band Bent Over Reverse Flys: *Light DBs (3-5 pounds for most women) *Feet Shoulder Width *Hinge from Hip *Avoid using Neck Muscles *Hinge more to Reduce Neck Recruitment *Slight Bend in Elbows *Lift Collar Bones 1″ *Hands below Chest *Squeeze Shoulder Blades *Keep belly in the whole time. Exhale and add Kegel contraction (squeeze & lift pelvic floor – should feel bladder & sphincter engage) on the way up
*40s Cardio*
- Glider Pike: *Feet on Gliders *Start in Plank Position on Hands or Fists *Glide Feet Towards Hands *Keep Legs Straight *Modify with Beast *Keep belly in the whole time. Exhale and add Kegel contraction (squeeze & lift pelvic floor – should feel bladder & sphincter engage) on the way up
- MB/Band/Heavy Object Diagonal Wood Chops (20s Each Side): *Feet Shoulder Width *Hinge from Hip *Pivot w. Triple Ext. – Ankle > Knee > Hip > Shoulder > Opp. Knee *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)
*40s Cardio*
- Prone Swiss Ball/Push-Up Hold with Hip Extensions: *Start in Push-Up position *If you have a ball place hands on sides of ball *Lift Collar Bones 1” *Corkscrew Elbows In *Keep Chin Tucked & Head Back *Lift Legs up as high as possible *Alt. Right & Left Legs *Legs Straight *Keep chest up and arms straight the whole time *Keep belly in the whole time. Exhale and add Kegel contraction (squeeze & lift pelvic floor – should feel bladder & sphincter engage) on the way up
- KB/DB/SB/Heavy Object Standing Side Bend (20s Each Side): *Weight in One Hand Only *Feet Hip Width *Challenge with heavy loads *Avoid Rotation *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift pelvic floor – should feel bladder & sphincter engage) on the way up
*40s Cardio*
- Supine/Bosu/Disc/Swiss Ball Oblique Crunches: *Alt. Sides *Start with Low Back against Floor/Bosu/Disc/Ball *Create Tension in Abs *Feet Shoulder Width *Stretch Abs as you go down *Tongue on Roof of Mouth *Look Down *Modification: Heel Taps *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift pelvic floor – should feel bladder & sphincter engage) on the way up
- Side Lying Band Leg Raises (Hip AB) (20s Each Side): *Band around Legs/Feet *Stack Hips & Shoulders *Legs Straight *Modify without Band or Do a Side Plank with Leg Raises *Keep Belly in for added Stability – Breathe rhythmically
*40s 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 Coaching Program starting Monday!
APPLY HERE>>> Send me an email to: [email protected]
I’d love to help you achieve your best self!
For more workouts like this check out our online workout area here: Fitness Challenges/Travel Workouts We are adding more workouts daily
Please share my educational content with your friends and family and help us influence even more people to reach their full potential >> Subscribe & Get Our Free Foam Roller Guide Resource
Your friend & coach,
Brien
Telephone: 650-654-4604
Share this #Workout by forwarding it to your friends and family!
