Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 8 Core~Cardio Exercises for 40s with 10s Rest for 4 Sets each.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 20s 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**
- Side Plank w. Elbow to Knee Crunch (20s Each Side): *On Elbows in a Plank Position *Top Knee & Elbow Crunch Together *Top Hand on Side of Head *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Stack Hips *Modify without Crunch *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
- Reaction Drill: *Breathe rhythmically
- Beast w. Hip AB (20s per Side): *On All 4’s with Knees barely off Ground *Lift Leg out to Side *Modify with Beast or Quadruped AB *Lift Collar Bones 1” *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
- In-In-Out-Out Step-Ups w. Small Step (20s Leading w. Each Foot): *Start with Feet Straddling Step *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Relax Heels – Elevate the height of a credit card *Increase Intensity w. Quicker Feet & Higher Step *Breathe rhythmically
- MB/KB/DB/Heavy Object Reverse Chop (Reverse Slam): *Start with Feet Shoulder Width & Hands in Front of Chest > Hinge from Hips (Not a Squat) > Explode Up & Bring Object Overhead as tolerated > Repeat *Squeeze Shoulder Blades the whole time & Squeeze Butt at End ROM *Key is to get Triple Ext. from Ankles~Knees~Hips *Keep Arms Straight *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *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
- Butt Kicks w. Weight Shift Side to Side – Stationary: *Slight Forward Lean *Keep Belly in for added Stability – Breathe rhythmically
- Push-Up Hold w. DB/Light Object Triceps Kickbacks (20s Each): *Push-Up Hold Position- Elevate Hands As Needed *Lock Shoulders Back & Down *Keep Elbow Close to Side *Get Full ROM with both Kickback *Keep belly in the whole time *Modify on Knees *Inhale on the way down and exhale, drawing with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up with Kickback
- Squat > Jump > Rotate: *Start in Squat Position looking straight ahead > Rotate 180 Degrees & Explode out of Squat but keep Eyes Straight Ahead *Do not turn Neck > Repeat 180 Degree Rotation with Squat Jump > Repeat *Modify without Jump *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
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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Your friend & coach,
Brien
Telephone: (650) 514-6679
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