Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 10 Core~Cardio Exercises for 30s with 10s Rest for 4 Sets.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after each 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.
- Swiss Ball MB/DB/KB/SB/Weighted Object Russian Twist: *Place Head & Shoulders in Center of Ball *Keep Hips Level – Squeeze Butt *Modify with head & shoulders on couch/ottoman and perform press with rotation *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
- Core/Cardio: Forward – Backward Sprint: *Hinge from Hips on Backpedal *Drive Arms *Keep Belly in for added Stability – Breathe rhythmically
- MB/DB/SB/Weighted Object Standing Side Bends: *Open Elbows & Squeeze Shoulder Blades *Keep Hips Level *Squeeze Glutes *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
- Cardio/Core: Jump Rope: *Relax Heels *Modify without Rope *Keep Belly in for added Stability – Breathe rhythmically
- MB Reverse Slams: *Squat Down > Drive MB Up & Overhead with Straight Arms – Don’t throw MB > Repeat *Hinge from Hips *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
- Cardio: 3 Cone Agility Reaction Drill: *Space 3 Cones/Markers 3 Yards apart in a line *RUN to Cones?amarkers Randomly (1,2,3) *Keep Belly in for added Stability – Breathe rhythmically
- Prone Swiss Ball Hip Extension: *Hands Under Shoulders, Straight Arms *Lift Collar Bones 1” *Toes to Nose *Keep Legs Straight *Engage Glutes *Modify without Ball *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
- Cardio: Soccer Toe Taps on MB: https://www.youtube.com/watch?v=ODIw8K66QiI *Maintain Good Posture *Toes Up *Breathe rhythmically
- Glider/Stability Ball Roll-Out: *Drive Hands into Ground > Move from Hips > Reach Forward as far as possible *Lift Collar Bones 1″ *Modify with Quadruped Walk-Out for those with Diathesis – Go out as far as you can, keeping Belly in – if Belly pops out, intensity is too high for individual *Keep Belly in for added Stability *Inhale on the way up and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way down
- Cardio: In-In-Out-Out *Toes Up*Breathe rhythmically
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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