Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform each Tabata Combo for 20s each with 10s Rest for 6 Sets.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 12 Sets, 30s 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.
Tabata #1:
- 3 Yard Lateral Cone Drill w. Down-Ups: *Athletic Position *Shuffle & Drop to the ground at each Station *Hands below Chest *Hinge from Hips *Relax Heels *Modify Down-Up as needed for lack of Space or Skill/Injury *Keep Belly in for added Stability – Breathe rhythmically
- KB/DB/Heavy Object Goblet Squats (Handle Down & Grip Weight): https://youtu.be/7ALOgcjlwz8 *Squeeze Shoulder Blades *Get Low *Hold 2s at Bottom *Hinge from Hips *Keep Belly in for added Stability *Modify without load *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
Tabata #2
- DB/KB/SB/Weighted Object Bent Over Rows: *Hinge from Hips *Keep Hands Low *Modify with Band/TRX Rows *Draw belly in toward 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/SB/Weighted Forward Lunges: *Only add extra load as tolerated *Bigger step is easier on the knees *Modify without load, smaller step as needed *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 thers movements)
Tabata #3:
- Supine Swiss Ball DB 1 Arm Press (3 Sets Each Side): *Arch Back to PACK Shoulders *Hands Low *Modify without 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 – Keep Belly in for added Stability
- Prisoner Split Squat Jumps (3 Sets Each): *Bigger the Step, easier on Knees *Squeeze Shoulder Blades *Arms Straight Out to Sides is easier *Modify without Jump *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
Tabata Finisher: 20s x 20s x 4 Sets
Sprints
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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