Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 5 Exercise Stations two at a time for 40s each with 10s Rest for 4 Sets.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time 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.
- Gliders:
- Lateral Beast: *Opp. Arm & Leg *Beast Position *Lift Collar Bones 1” *Modify with Baby Crawl, Beast Crawl or Elbow Crawl *Keep Belly in for added Stability – Breathe rhythmically
- Moving Squat w. Side Step: *Stay in Squat Position *Opp. Hand to Foot & Switch *Trail Leg Straight *Move forward & back *Hinge from Hip *Eyes Straight *Lift Collar Bones 1” *Keep Belly in for added Stability – Breathe rhythmically
- Swiss Ball:
- Swiss Ball Lower Ab March: *Start Seated on Ball > Walk Back so Back is supported > Crunch Up to feel Core Engagement > Bring Arms Overhead so Elbows are in line with Ears > Add March as tolerated *Modify without ball – Lower Ab Heel Tap *Keep Belly in for added Stability – Breathe rhythmically
- Swiss Ball Russian Twist w. DB/MB Rotation: *Rotate from Core *Keep Hips Up *Roll onto each Shoulder *Keep Arms Straight *Drive Feet into ground *Modify without ball- Lying Russian Twist *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
- Gliders:
- Prone Pike: *Keep Legs Straight *Lift Collar Bones 1” *Corkscrew Elbows *Move from Core *Modify on Elbows on Elevated Mat *Keep belly in the whole time *Draw belly in toward spine the whole time. Inhale on the way down and exhale, with Kegel contraction (engage bladder) on the way up.
- Supine Straight Leg Bridge Hold w. Abduction & Adduction: *Keep Hips Up & Legs Straight *Drive Heels into Gliders & Move Legs Out In *Hands to sides of Body to assist as needed *Modify with Bridges *Draw belly in toward spine the whole time. Inhale on the way out and exhale, with Kegel contraction (engage bladder) on the way in
- Ankle Bands:
- Side Lying Hip Abduction w. Ankle Bands (20s Each Side): *Stack Hips *Keep Hips Square *Modify without band *Keep Belly in for added Stability – Breathe rhythmically
- Prone Alt. Hip Ext w. Ankle Bands: *Alt. One Leg at a time *Flutter Kick *Engage Quads so both Knees are off the ground *Squeeze Butt at Top *Hold for 1-2s *Keep Legs Straight *Modify without band *Keep Belly in for added Stability – Breathe rhythmically
- Cardio:
- Chair/Stool/Bosu Side To Side Step Ups: *1 Foot on step and switch *Avoid touching the heel on the foot that is not on the step – stay on the balls of the feet *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
- Chair/Stool/Bosu Dynamic Step-Ups (20s leading with each foot): *Up-up-down-down *Add MB/KB/SB/Step Height to make more difficult *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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