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Be Better Wednesday Tabata Workout (8/31/22)

Warm-up prior to workout

WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total.

*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 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. Cardio: Stance Jacks: https://www.youtube.com/watch?v=NKTzIM00gbU *Start with Feet Together > Jump Legs Laterally & Squat, Touching Opp. Foot > Extend Back to Start with Feet Together > Switch *Soft Landing *Modify with Squats & Hand to Opp. Foot *Keep Belly in for added Stability – Breathe rhythmically

  2. 1-Leg Chair/Step/TRX (4 Sets Each Side): *Start with Feet Together *Keep Head Back & Eyes Straight *Hinge from Hip > Squat *Get as Low as possible with Good Form *Goal: 6-10 Reps/Side *Modify with Regular Squat – Get as Low as tolerated or use Steps to Decrease or Increase Intensity *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

  3. DB/KB/MB One Arm Rows (4 Sets Each Side): *Non Working Arm & Leg on Elevated Surface *Keep Head Back & Eyes Straight *Lift Collar Bones 1” *Wide Base with Feet *Lock Shoulders Back & Down *Squeeze Shoulder Blade *Draw the belly in towards the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
  4. High Knee Run w. Lateral Hop Over Obstacle: *Perform 4 High Knee Runs – Toes Up, Landing on Ball of Foot > Hop Laterally Right & Left Over Obstacle or Imaginary Obstacle > Repeat *Lead with a Different Foot each Set *Keep Belly in for added Stability – Breathe rhythmically
  5. KB/DB/MB/Weighted Object Side Lunges (4 Sets Each Side): *With Straight Arms Hold Weight between Legs *Keep Head Back & Eyes Straight *Sit as Low as possible with Lead Hip *Hinge from Hips *Lift Collar Bones 1” *To Decrease Intensity Remove Load *Range of Motion is more important than Load – No load for Beginners – Challenge with Speed after Form looks Good *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. TRX/Swiss Ball Chest Press/Push Up (Hands or Feet in Straps – Add Jackknife for Advanced): *Lift Collar Bones 1” *Low Hands *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

Finisher: 3 Marker Lateral Shuffle Reaction Drill: 20s x 10s x 6-8 Sets

*Lateral Shuffle to each Marker *Set up Markers in a Line a few yards apart *Shuffle Randomly to Markers 1, 2, or 3 & Repeat *Stay Low *Relax Heels *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 I AM A PRIORITY Coaching Program starting Monday!

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Your friend & coach,

Brien

Telephone: (650) 514-6679

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