Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises for 30s each in a Circuit with 10s Rest for 6 Rounds. The last round is the Finisher- challenger yourself as tolerated.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 36 Sets, 0s 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.
- DB/MB/KB/Weighted Object Floor Press: *Arch Lower Back to Lock Shoulders Back & Down *Elbows In *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
- KB Goblet Squats: *Feet Shoulder Width *Get Low as tolerated *Lead with Hips > Hinge > Squat *Modify without Weight *Keep belly in with heavy loads *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Dips w. Box/Mat/Chair/Equalizers: *Lift Collar Bones 1” *Pull Shoulders Back & Down *Elbows In *Legs Straight to Increase Intensity *Keep Butt close to Mat/Step *Avoid going to Low *Squeeze Triceps at the Top *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/KB/Weighted Object Single Leg Straight Leg Deadlift w. Lateral Glide (15s Each Side): *Left Foot is on top of Glider > Glide Foot to Left as you Hinge from RT Hip > Make sure Head/Core & MB stay in line with RT Leg to avoid Splits > Repeat for 20s & Switch *Keep Arms Straight holding MB *Back Flat *Squeeze Butt & Shoulder Blades *Hold for 1s at top of motion *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *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
- TRX/DB Rows w. Pronation/Supination: *Lift Collar Bones 1” *Legs Straight *Toes Up *Draw the belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Bulgarian (Elevated) Prisoner Split Squats (15s Each Side): *Fingers Interlaced behind Head – Open Elbows *Elevate Back Leg *Slight Forward Lean *Modify without elevation or hold on for balance *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
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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Brien
Telephone: 650-654-4604
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