fbpx

Be Better Tuesday Core~Cardio 7/26/22

Warm-up prior to workout

WOD: Perform the following 8 Core~Cardio Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 0s Transition Time after each 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**

  1. CRADIO: Wacky Jacks: *Bring Elbow to Same Side Thigh *Squeeze Obliques *Relax Heels *Speed with Good Form *Lock Shoulders Back & Down *Keep Legs Straight *Breathe Rhythmically

  2. Kneeling Band Rotation (20s Each Side): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Move from Core *Use a Stability Ball & Perform a Russian Twist if you don’t have a Band *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

  3. MB/DB/Weighted Object Kneeling Side Bend: *MB on Head *Side Bend Right to Left *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Avoid Moving Arms & Open Elbows *Easier on the Knees to Stand *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

  4. Hand Plank w. Hip Extension: *Extend Hip & Hold for 1-2s *Focus on Squeeze of Butt *Focus on Strong Core – Keep Hips from Dropping *Lift Collar Bones 1″ *Keeps Legs Straight *Modify for those with Diathesis/Core Imbalances: Perform on Elevated Surface or Knees – One Knee can be Bent or Beast – Add Hip Ext as tolerated *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

  5. CARDIO: Jog w. Forward Reach, Overhead Reach & Reach To Sides: *Toes Up

  6. Stability Ball 1 Leg Bridge (20s Each Side): *Head/Shoulders on Ball *Extend 1 Leg Out *Keep Hips Up *Use Hands to Stabilize on Ground as needed *Modification: No Ball *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up

  7. Beast Hold w. Shoulder Rotation (Alt. Each Side): *Hand Under Shoulders *Rotate from Core *Lift Collar Bones 1” *Modification: Beast Hold or Quadruped with Shoulder Rotation (Knees on Ground) *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up

  8. MB/SB/Weighted Object Crunch w. Reach: *Start with MB/SB at Chest > Crunch Up & Press > Hold at Top for 2s *Finish with Elbows to Ears *Wide Feet *Dig Heels into Ground *Lift Collar Bones 1” *Modification: Lower Ab Curl *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

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!

CLICK HERE FOR YOUR FREE DISCOVERY CALL>>> Brien Shamp’s  Coaching Program​​

​​I’d love to help you achieve your best self!

Please share my educational content with your friends and family and help us influence even more people to reach their full potential.

 

Your friend & coach,

Brien

Telephone: (650) 514-6679

About Brien

Disclaimer

Share this #Workout by forwarding it to your friends and family!