Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total, one after the other.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after each completing all 6 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.
- Jump Rope Variation *Relax heels *Stay tall *Keep hands low and arms fairly straight *Only fingers should assist with moving the rope *Relax shoulders *Modify without jump rope and with anything that gets your heart rate up
- KB/DB/Weighted Object Double Front Loaded Squats: https://www.youtube.com/watch?v=yv1Nygxx7rk *Feet Shoulder Width *Toes out for most *Hold Weights in with Bell on Forearms *Elbows In *Hinge from Hip & Squat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Get to 90 Degrees if possible – Elbows to Knees *Modification: Avoid Load > BW *Challenge with Heavy Loads as tolerated *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 the whole time for a heavy load.
- DB/KB/SB/MB/ Weighted Object Floor Press (Stability Ball/Bench if you have one): *Lying Supine > Feet Shoulder Width *Pack Shoulders *Keep Wrists in Neutral Position *Keep Hips Up *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Backward Lunges w. MB/KB/SB/ Weighted Object Rotation: *Feet Hip Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hold Weight as tolerated with Arms Straight *Hinge from Hips with a Slight Forward Lean > Lunge Back from Center of Gravity (Belly Button Area) > Rotate MB/SB over Front Knee if tolerated – This is a challenge to Balance & Stability *Faster the Swing of MB or SB the more Intense the Movement *Foundation is to work on Back Lunge before moving on *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- DB/KB/SB/MB/ Weighted Object Bent Over Double Rows: *Feet Hip Width *Hinge from Hips *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Flat Back *Squeeze Shoulder Blades at End Range *Keep Hands Below Chest *Modify with Band Rows/TRX if you have them *Draw belly in toward spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- DB/KB/SB/MB/ Weighted Object Chair/Step Dynamic Step-Ups (3 sets leading with each foot) *Hold weight any way you desire *Make sure the entire foot is on the step – especially little toes and outer foot *Lift collar bones up, *Keep head back and eyes straight ahead *Modification: *Increase or decrease intensity with step height *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
Finisher: Burpees to Roxanne Song (3:10)
*Bring the energy *Focus on Slow Breathing through the Nose & Out Pursed Lips with Recovery *Modify with Walk~Jog~etc *Keep Belly in for added Stability – 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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