Core-Cardio Total Body Workout 3-21-20
Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform 3 Rounds of the following 5 Exercises in fastest time possible – the GOAL is 1200 Reps! Or do the workout as we did in the video: 3 Rounds, 2 minutes for the jump rope and 1 minute for the rest of the movements.
**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**
- 300 or 3 Minute Jump Rope Jumps (Any Way Desired): *Relax Heels *Modify with Bike or Cardio of Choice for 2 Min *Keep Belly in for added Stability – Breathe rhythmically
- 20 or 1 Minute MB High To Low Chop (MB Slam without the Slam): *Start with Feet Wider Than Shoulder Width *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Lock Shoulders Back & Down *Start with MB in Hands & Arms Overhead if tolerated > Hinge > Chop MB through Legs with Straight Arms > Follow Through > Repeat *Focus on Hinge, not Squat *Squeeze Butt at top of movement. Inhale on the way up, belly/rib cage expansion and exhale, draw belly in and Kegel contraction (engage bladder) on the way down.
- 20 Burpees: *Start on Stomach *Corkscrew Elbows In *Keep Head Back & Eyes Forward *Lift Collar Bones *Keep Hands below Chest *Avoid letting Hips drop *Modify as needed *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
- 20 APT (Vertical) Squat Rows: *Start by holding Band with Arms Extended *Keep Head Back & Eyes Forward *Lift Collar Bones *Keep Hands below Chest *Hinge from Hips *Row when coming up from Squat *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
- 20 MB Underhand Low to High Chop (Reverse Slam): *Start with Feet Shoulder Width *Keep Head Back & Eyes Forward *Lift Collar Bones *Start with MB in Hands with Arms extended between Legs > High Hinge of Hips > Shoulders Locked Back & Down > Bring MB back through Legs with Straight Arms > Explode from Ankles, Knees & Hips > Bring MB Overhead > Repeat *Squeeze Butt at top of movement *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
- 20 Glider Push-Up Hold Jack~Knife > Hip AD/AB:*Tuck > Back to Plank > Hip AB> Hip AD > Repeat *Lift Collar Bones 1” *Shoulders Back & Down *Legs Straight *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
*For those who finish early have them do a 4th Round*
Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – They should be here before leaving. Emphasize slow deep breaths.
I hope that you get a chance to give this workout a try soon.
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Brien
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