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WOD: Alternate the following 5 Station Strength Movements (PM) for 30s followed by the Active Cardio Movement (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station.
*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.
MAIN (30s x 4 Sets):
- Split Squat Jumps (15s Each Side): *Use Arms to Assist Jump *Lift Collar Bones 1” *Knee Aligned Over Ankle, Tracks Over 2nd Toe > Back Knee Drops Straight Down *Modify without Jumps *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
- Side Plank Hip Drop on Hand (15s Each Side): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Stack Hips *Modify on Elbow or Knees *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
- Squat Hold with Ankle Band Side Step : *Feet shoulder width *Ankle band around legs if you have one *Lower the ankle band to increase intensity *Lift Collar Bones 1” *Hinge and lower into squat *Modify without ankle band *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
- Stability Ball Supine Roll Out (Perform Bridges if you don’t have the ball): *Head & Shoulders on Ball *Arms Extended to Sides > Attempt to Roll to Elbow > Alt. Sides *Keep Hips Up & Level *Keep Belly in for added Stability – Breathe rhythmically
- Push Up + Mt. Climber Combo: *Perform a Push Up > Then Perform 4 Mt. Climbers > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Shoulders Back & Down *Modify on Knees or Elbows *Keep Belly in for added Stability – Breathe rhythmically
Cardio: (30s x 4 Sets):
- 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
- Airborne Heisman’s: https://www.youtube.com/watch?v=xMD06kfDZHE *Running Side to Side with High Knees (1 Step Each Way) *Toes up *Modify without High Knees and go slower *Keep Belly in for added Stability – Breathe rhythmically
- Double Diamond Jump: https://www.youtube.com/watch?v=0T-aIOQM0W4 *Soft Landing *Touch Hands at Top *Modify without Jump *Keep Belly in for added Stability – Breathe rhythmically
- Double Heisman’s: https://www.youtube.com/watch?v=RBZ5NATlk1I *Running Side to Side with High Knees (3 Steps Each Way (1-2-3 > Switch) *Toes up *Modify without High Knees and go slower *Keep Belly in for added Stability – Breathe rhythmically
- Forward-Back Line Jumps Moving Laterally (15s Each Direction): *Jump Forward & Back over a Line & Move to Right > Switch Half Way *Toes Up *Modify with Fwd-Fwd-Back-Back *Keep Belly in for added Stability – Breathe rhythmically
2 Minute CORE Finisher: Plank – Side Plank Combo
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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Your friend & coach,
Brien
Telephone: 650-654-4604
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