Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Strength Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 24 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.
- Door Knob One Leg Squat (20s Each Side): *Start with Feet Together *Hold a door knob or another stationary object *Hinge from Hips and lower into squat *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Sit as low as possible Modification: Use a TRX or do regular squats *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/KB/Weighted Object 1 Arm Press with Bridge (Floor/Ball) (20s Each Side): *Keep Hips Up in Bridge *Bridge allows a safe way to pack Shoulders for Press *Elbows In *Lift Collar Bones 1″ *Keep Wrists in Neutral Position *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
- Bulgarian Split Squat with Chair/Sofa (20s Each Leg): *Start with Feet Hip Width *Elevate Back Foot on chair/sofa *Drop Back Knee Straight Down *Modify without Elevating Back Knee *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/KB/Heavy Object One Arm Row (20s Each Side): *Place other Hand on Hip *Avoid Rotation *Keep Hands Lower the Chest to avoid using Upper Traps *Lift Collar Bones 1” *Elbows In *Squeeze Shoulder Blades & Hold for 1s *Modification: Wider Feet is easier for Stability or 2 Hand Row *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)
- DB/KB/Heavy Object Side Lunge (20s Each Side): *Hold Weight between Legs with Arms Straight *Lift Collar Bones 1” *Squeeze Shoulder Blades *Keep Head Back & Eyes Forward *Hinge from Hips & Lower Lead Glute as low as possible *Knees in line with 2nd Toes *Sit into Heel & Drive Up *Modification: Think ROM before adding weight – Get Low *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
- Side Lying One Arm Push-Ups (20s each side): *Stack hips- even bringing top hip forward is best *Legs straight to increase difficulty *Hand/forearm under chest- forearm should rub against chest *Work on full ext of triceps *Modify on knees *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
Orange Zone Finisher: AMRAP (As Many Rounds As Possible) (3 MInutes)
- HIgh Knee Run (10 each side)
- Cross-Over Mountain Climbers (10 each side)
- Sumo Jump Squats (10)
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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