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Be Better Tuesday Core~Cardio Workout (8/30/22)

Warm-up prior to workout

Advanced Warm-Up (3 Sets Each) – Modify as needed:

  1. Weighted Fwd 45 Degree Lunges – 10 Each Side
  2. Weighted Side Bends – 10 Each Side
  3. Stick/Towel/Band Overhead Squats – 10 Reps *Warm-Up with Forward-Back Rotations

After Advanced Warm-Up transition to WOD.

WOD: Alternate the following 8 Core~Cardio Exercises two at a time for 40s each with 10s Rest for 3 Sets.

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing 6 Sets*

**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 more as tolerated**

1. Glider Standing Nordic Track: *Feet on Gliders *Move Forward & Back with Opp. Arm & Leg *Get Full ROM *Keep Arms & Legs Straight   *Lift Collar Bones 1” *Modify without Gliders *Keep Belly in for added Stability – Breathe rhythmically

2. Glider Hand Plank Plank Hip AB/AD: *Feet on Gliders *Keep Legs Straight *Bring Leg Out & In *Keep Hips Up *Lift Collar Bones 1” *Modify with Bent Knees on Gliders or without Gliders *Keep Belly in for added Stability – Breathe rhythmically

3. Dead Bug on Foam Roll (20s Each Side): https://www.youtube.com/watch?v=MRf0oEk1JA0 *Keep Imprint of Spine on Foam Roll *Goal is to not move Foam Roll *To make harder, remove One Hand & Place on Belly & Feel Muscles working or remove Leg off Ground & Extend Leg *Modify without Roll *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

4. Supine Lower Ab Heel Tap on Foam Roll: *Start with Legs at 90 Degrees – Perform Heel Tap w. 1 or 2 Legs *Control Down *Keep Imprint of Spine on Foam Roll *Anchor to something Overhead as needed *Support Head & Spine w. Roll *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

5. Side Lying Plank Hand Hip Drop (20s Each Side): *Drop Hip Up & Down *Lift Collar Bones 1” *Shoulders Back & Down *Lift Collar Bones 1″ *Squeeze Shoulder Blades *Increase Intensity by going on Hand *Modify as needed on Knees, on Elbow or Cross Top Leg Over Bottom *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

6. Prone Hip Ext Hold w. AB/AD (Butt Pincher): *On Stomach with Soles of Feet Together, Knees Open as wide as possible *Lift Thighs off Ground the entire time > AD Hips and then AB Hips *Repeat *Attempt to bring Knees together *Modify with any variation of Hip Ext *Keep Belly in for added Stability – Breathe rhythmically

7. Swiss Ball MB Russian Twists: *Hips Up *Lift Collar Bones 1” *Most important cue: Roll onto each Shoulder *Modify with any Variation *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

8. Swiss Ball Seated Hip Movements w. 1 Leg Extended (20s Per Side): *Sitting Tall on a Swiss Ball > Extend 1 Leg Out > Perform Hip Movements (Circles, Side to Side, Fwd~Back, 8’s) *Maintain Stability using 1 Leg *Close Eyes to make harder *Modify Standing on 1 Foot *Keep Belly in for added Stability – Breathe rhythmically

*Add more Cardio at End if Time Permits*

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 I AM A PRIORITY Coaching Program starting Monday!

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Your friend & coach,

Brien

Telephone: (650) 514-6679

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