Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform each Exercise for 30s in a Circuit with 10s Rest for 5 Rounds.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 30 Sets, 10s Transition Time after completing each Round*
**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.
- Body Weight Squats: *Feet connected to the ground – shoulder width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Arms go up with Hinge of Hips > Lower into Deep Squat *Maintain Shin Angle *Modify Hand Position for Shoulder Issues *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
- Monkey Push~Ups (No Jump): *Start in Push~Up Position *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Corkscrew Elbows In *Lift Knees & Hips to go into downdog position – on Tippy Toes *Modify with Push-Up Hold; Kneeling Push-ups or Triceps Movement *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
- Split Squats Jumps (15s Each Side): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hips *Modify with Split Squats – hold onto wall as needed *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
- Pull Pattern: Rows (Band/DB): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Modify with Band Rows or TRX Rows *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)
- Side Lunge Touch (Alternate Sides): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Get as low as possible with Lead Glute *Touching ground is based on Mobility of Ankles, Knees & Hips *Barometer is the ability to lift Collar Bones *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
- Agility Work: Jump Rope/Fast Footwork Drill *Relax Heels *Modify as needed with any Agility Pattern *Breathe rhythmically
Finisher: Burpees with Hand Release : 15s x 15s x 6 Sets
*Start in Push~Up Position *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Corkscrew Elbows In *Modify by getting up anyway possible *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
Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – Emphasize slow deep breaths.
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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