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Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 8 Exercises two at a time for 40s with 10s Rest for 4 Sets each.
*Set Gym Boss or Interval App to: 40s 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 more8 as tolerated**
- Split Squats w. DB/KB/SB/Heavy Object Biceps Curls (20s Each Side): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Knee Tracking *Drop Back Knee to Floor *Modify without Weight *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
- Plank Floor Jacks: *While in Plank Position on Elbows or Hands, bring Legs Out & In (AB & AD) *Keep Hips Up *Straight Legs *Keep Hands Lower than Chest *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Corkscrew Elbows In *Modify with Hands or Elbows on Elevated Surface like a couch *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
- DB//Band/Light Object 1 Arm D2 Pattern (Low to High Diagonal Pattern) (20s Each): *Use 3-15 lbs *Keep arm straight *Full body movement – movement starts from ankle > knee > hip > trunk > arm *Finish with shoulder in external rotation, thumb pointing away from body *Rotate from mid-section *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
- 1-Foot Stationary Hop-Scotch (Alt. Foot w. Each Jump): *Relax Heels *Breathe rhythmically
- Band/DB/Weighted Object Single Leg, Straight Leg Deadlifts w. Bent Over Reverse Fly’s: Start with Feet & Knees Together & Bend One Knee > Hinge from Hips & Lower > Straight Arms Hang Below Chest > Pull Arms Apart > Squeeze Shoulder Blades > Return to Start > Squeeze Glutes > Repeat *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Modify without Weight or Regular Straight Leg Deadlifts with 2 Legs *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
- Jump Rope Variations: *Keep Head Back & Eyes Forward *Hands Relaxed, Hip Height *Relax Heels *Small Hops *Modify without Rope *Breathe rhythmically
- Supine Swiss Ball DB Floor Triceps Extension (skull crushers): https://www.youtube.com/watch?v=ir5PsbniVSc *Hold 1 DB in each hand *Bridge with head/shoulders on the ball *Lift Collar Bones 1” *Elbows in *Create an arch with low back due to pulling shoulders back & down and sticking chest out *Arms straight in line with shoulders, holding dumbbells, bend elbows towards forehead and extend to full range of motion (emphasizing squeeze of triceps at end) *Modify without the Swiss Ball – If in San Carlos, avoid the ball *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
- Dance Club Jumps: *Breathe rhythmically
**Perform Additional Cardio 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 Mind & Body Coaching Program starting Monday!
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For more workouts like this check out our online workout area here: Fitness Challenges/Travel Workouts We are adding more workouts daily
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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