Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following Tabata Combos for 20s with 10s Rest for 6 Sets each for a Total of 12 Sets before moving on to the next Combo.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 12 Sets, 30s Transition Time after completing all 12 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. 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
Tabata Combo #1
Spiderman Push-Up *Modify with Foot on Glider to make easier *Glide knee to elbow while going down into push-up *Start in push-up position: Connect fists or hands to ground, under shoulders, spread fingers, Lift collar bones up, Elbows in, Corkscrew elbows, Keep head back *Modification: Kneeling *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
Sandbag/MB (20s Each Side) Bear Hug Forward Lunge (12 o’clock) & Front Diagonal Lunge with Pivot (1 or 11 o’clock): *Lunge Forward with the Right Foot > Lunge Forward with the Left Foot > Lunge Diagonal to 1 Position with Right Foot > Pivot Back Foot > Lunge Diagonal to 11 Position with Left Foot > Pivot Back Foot > Repeat *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Keep SB/MB close to Body *Squeeze Shoulder Blades *Modify without Load *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
Tabata Combo #2:
DB/KB Split Stance One Arm Row (20s Each Side- 3 sets each): *Start in Split Stance & Elevate back heel like a split squat – this will challenge balance *Lift Collar Bones 1” *Squeeze Shoulder Blades at end ROM *Relax neck *Elbows In *Hinge from Hip *Keep Flat Back to avoid engaging Neck *Draw belly in towards spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
Sumo Squat Jumps: *Feet wider than shoulder width *Start & end with arms overhead *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hips & Lower into Squat *Get Low *Modify without Sumo Squats *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
Tabata Combo #3:
Dips with Chair: *Lift Collar Bones 1” *Prior to Dip, Pull Shoulders Back & Down *Elbows In *Legs Straight to increase intensity *Keep Butt close to Chair *Avoid going to Low *Squeeze Triceps at the top *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/KB/DB Goblet Box Squat: *Start with shoulder width *Hinge > Lower Hips *Sit as low as possible – lead with Hips *Use a lower chair and grab a weight as tolerated Touch & go *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
Finisher: Your Choice
20s x 20s x 4 Sets
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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