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Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Complete the following 8 Core-Cardio Exercises in a Circuit for 40s with 10s Rest for 4 Rounds
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 30s Transition Time after 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 more8 as tolerated**
- KB/DB/MB Figure 8 to Hold: https://www.youtube.com/watch?v=F3kihgzdGAc *Hinge from Hips *Maintain Shin Angle *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
- Glider/Stability Ball Roll Out: *Press into Ground/Ball with Straight Arms *Move from Hips *Lift Collar Bones 1” *Modification: Beast *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/MB Single Leg Straight Leg Deadlift with Glider Lateral Glide (20s Each Side) : *Start with feet together > Bend one knee > Hinge and Glide Other Leg Laterally > Bring Back to start & repeat for 20s > switch after 20s *Modify with 1 Leg Bridge *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
- Stability Ball Prisoner Lower Ab March: *Start by sitting tall on Ball > Walk Feet Back so Lower Back is supported & Crunch Up *Walk back to make harder *Interlace Fingers Behind Head *Squeeze Shoulder Blades *Bring Knees Up & Down – Alternate *Do your best to Maintain Stability *Keep Belly in for added Stability – Breathe rhythmically
- MB/DB/KB/Weighted Object Stability Ball Supine Russian Twists (Perform Supine Russian Twist if you don’t have a Ball): *Head/Shoulders on Ball *Hold a Weight over Chest with Straight Arms *Pack Shoulders, Chest up *Rotate from Core onto each Shoulder *Squeeze Weight to engage Core *Keep Hips Up & Level *Squeeze Butt *Feel Feet connected to Ground *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
- Stability Ball Prone Back Extensions: *Lay on Ball with feet wide and anchored to the ground > Give the ball a hug > Extend Spine with Hands on Side of Head (Squeeze Shoulder Blades) > Return to Start Position > Repeat *Straight Legs remain on floor *Modify with arms to sides and thumbs up (externally rotate shoulders) *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
- Stability Ball Supine Combo Crunches (Alternate Each Side): *Bring arms overhead & attempt to reach towards ankle as the knee comes up- alt sides *Look down*Modify with LA March or Curl *Use MB to increase intensity *Keep belly in the whole time *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- CrossOver Mountain Climbers: *Start in Push-Up Position *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Corkscrew Elbows In *Shoulders Back & Down *Drive Knee to Opposite Hand *Modify with Standing Mountain Climbers *Keep Belly in for added Stability – Breathe rhythmically
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 Mind & Body Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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