WOD: Perform the following 8 Core~Cardio Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 0s Transition Time after each completing each round
**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.
- CARDIO: Whacky Jacks *Bring elbow to same side thigh *Squeeze obliques *Relax heels *Speed with good form *Lock shoulders back & down *Keep legs straight *Breathe
- Kneeling Band Rotation (20s Each Side): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Move from Core *Use a Stability Ball and perform a Russian Twist if you don’t have a 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
- MB/DB/Weighted Object Kneeling Side Bend: *MB on Head *Side Bend Right to Left *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Avoid Moving Arms & Open Elbows *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
- Plank with Hip Extension *Extend hip and hold for 1-2s *Focus on squeeze of butt *Focus on strong core – keep hips from dropping *Lift collar bones 1″ *Keeps legs straight *Modify for those with diathesis/core imbalances: Perform on Knees -One knee can be bent or Beast – add Hip Ext 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 for added Stability
- CARDIO: Jog with Forward Reach, Overhead Reach & Reach To Sides *Toes up
- Stability Ball 1 Leg Bridge (20s each side): *Head/Shoulders on Ball *Extend 1 leg out *Keep Hips Up *Use Hands to Stabilize on Ground as needed *Modification: No ball *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Beast Hold w. Shoulder Rotation (Alt. Each Side): *Hand under Shoulders *Rotate from core *Lift Collar Bones 1” *Modification: Beast Hold or Quadruped with Shoulder Rotation (Knees on ground) *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- MB/SB/Weighted Object Crunch w. Reach: *Start with MB/SB at Chest > Crunch Up & Press > Hold at Top for 2s *Finish with Elbows to Ears *Wide Feet *Dig Heels into Ground *Lift Collar Bones 1” *Modification: Lower Ab Curl *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
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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