Warm-up prior to workout
WOD: Perform the following 8 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing each Round*
**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**
- Pull-Ups or Challenging Rows: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Lock Shoulders Back & Down *Relaxed Grip *Draw belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Prisoner Split Squat Jumps (15s Each Leg): *Interlace Fingers Behind Head *Squeeze Shoulder Blades *Avoid Shin Moving Forward *Add MB/KB/SB as desired *Modify without Jump *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
- Monkey Jump Push-Ups: http://www.youtube.com/watch?v=wue7EWNgnPg *Bend Forward & Place Hands Under Shoulders while on Tippy Toes > Bring Head towards Ground > Jump Up *Downward Position with Hips Up *Lock Shoulders Back & Down *Modifications: No Jump or Kneeling Push-Ups – Use Fists, DB’s or Step Risers for Wrists *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
- 1 Leg Squats (15s Each Leg): *Start with feet together *Keep Head Back & Eyes Forward *Hinge from Hips & Lower Hips *Get as Low as possible while keeping Collar Bones 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 – Keep Belly in for added Stability
- Beast Crawl (Fwd & Back): *Hands Under Shoulders, Knees Under Hips > Knees off ground 1” *Corkscrew Elbows In *Lift Collar Bones 1” *Move Forward with Opp. Arm & Leg *Short distance if you need space *Modify with Baby Crawl *Keep Belly in for added Stability – Breathe rhythmically
- Frog Jump Long Jumps -> Backpedal: *Jump > Backpedal > Repeat *Wide Feet > Toes Out > Arms Hang in Line with Centerline (Groin) > Hinge from Hip & Squat > Explode Up & Forward Reaching with Arms Forward > Repeat *Head Back, Eyes Forward *Knees Tracking over 2nd Toe *Avoid Shin Moving Forward *Short distance if you need space *Modify with Wall Squat Hold or Monster Walk *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
- Kneeling Triceps Extensions (Use Equalizer’s/Sofa/Chair)) or Standing TRX Triceps Extensions: *For EQ/Sofa/Chair…Start in Kneeling Position: Hands on Bar (avoid wrapping Thumb around) *Lift Collar Bones 1” *Elbows In *Keep Head Back *Elbows under Bar *Bring Knees back to make harder *Keep Butt Down *Extend fully to feel Triceps *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
- Single Leg Burpee (15s/Side): *Hit the Ground with Chest each time *Modification: Hands on Elevated Surface, 2 Leg Burpee *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
Group Finisher: 2.5 Yard Lateral Shuffles: 20s x 10s x 4-6 Sets
*Stay Low in Athletic Position *Hinge from Hip *Relax Heels *Start between 2 Markers and try to Touch as many markers as possible *Count Touches and try to beat that number each Set *Modify by Walking or High Knee March *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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y Tabata Workout 4/6/22
Your friend & coach,
Brien
Telephone: (650) 514-6679
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