Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: This is a Non-Stop 24 Minute Workout. Campers go at their own Speed/Intensity. Allow 10s Transition Time to go from Strength to Cardio Movements. Within the 24 Mins, get 4 Rounds of the following Exercises. Do a Speed Round on the 4th Set.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 12 Sets, 0s Transition Time after each completing all 12 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.
- Walk/Jog/Sprint: *Add MB/SB as tolerated *Keep Belly in for added Stability – Breathe rhythmically
- Dynamic Step-Ups with Chair/Stool, etc. (15s Leading w. Each Foot) *Add SB/MB to increase intensity *Keep Belly in for added Stability – Breathe rhythmically
- Walk/Jog/Sprint: *Add MB/SB as tolerated *Keep Belly in for added Stability – Breathe rhythmically
- MB/Ball Push-Ups: *One Hand on MB/Ball (smaller is easier on Wrist) > Push-Up > Roll Ball to other Hand > Push- Up *Low Hands *Stay Tight *Lift Collar Bones 1” *Elbows In *Widen Feet to make easier *Keep Belly in for added Stability *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Walk/Jog/Sprint: *Add MB/SB as tolerated *Keep Belly in for added Stability – Breathe rhythmically
- MB/DB/KB/Heavy Object Deadlift & Press: *Pick weight up from floor & Press Overhead *Lift Collar Bones 1” *Hinge from Hip *Avoid Forward Shin Movement *Focus on Squeeze of Butt at Top *Modify without a press *Keep Belly in for added Stability *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Walk/Jog/Sprint: *Add MB/SB as tolerated *Keep Belly in for added Stability – Breathe rhythmically
- Pull-Ups/Equalizer Rows/ DB/KB/Weighted Object Bent Over Rows: *Lift Collar Bones 1” *Squeeze Shoulder Blade to Spine *Modify with Hang or Fireman Carry *Draw belly in toward spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Walk/Jog/Sprint: *Add MB/SB as tolerated *Keep Belly in for added Stability – Breathe rhythmically
- Squats: *Feet shoulder width *Lift Collar Bones 1” *Hinge from Hip & Lower into Squat *Focus on Squeeze of Butt at 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
- Walk/Jog/Sprint: *Add MB/SB as tolerated *Keep Belly in for added Stability – Breathe rhythmically
- Glider Truck Push: *Hips Up *Lift Collar Bones 1” *Push Feet into the Ground to Move Forward *Modify with Bear Crawl *Keep Belly in for added Stability – Breathe rhythmically
NO Finisher: Do Speed Round on 4th Set – Visualize a Finish Line & Give Everything!
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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Your friend & coach,
Brien
Telephone: 650-654-4604
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