Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Complete the following 5 Phases.
*Set Gym Boss or Interval App to: 60s Work, 0s Rest, 6 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
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.
Phase I – Perform the following 3 Exercises for the stated amount of Reps below. The twist is, you have a Minute to complete the 5, 10, 15 Reps. At the top of the minute, you need to start from the top again. Depending on your Fitness Level, you may not finish everything and that is ok. Complete 6 Minutes Total. Pace yourself but challenge yourself at the same time!
- 5 Squat Thrusts: *Go to Plank and get up any way possible *Modify with Higher Surface or Elbows *Avoid Arch in Low Back *Lock Shoulders Back & Down *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 – Keep Belly in for added Stability
- 10 KBDB Side Lunges (5 Each Side – Perform One Side at a Time): *Get Low *Hold Weight as tolerated between Legs with Straight Arms *Lock Shoulders Back & Down *Modify with just BW *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 – Keep Belly in for added Stability
- 15 DB/MB Squat Horizontal Press (Use 1 DB & Hold w. Both Hands Horizontal): *Feet Hip to Shoulder Width *Hinge & Lower into Squat *MB Starts & Ends at Chest *Lock Shoulders Back & Down *Modify without Press for those with Shoulder Issues *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- Keep Belly in for added Stability
30s Rest (Review Short Fwd-Back Sprints)
Phase II – As a Group: Perform Forward-Back Sprints *Break into two Groups (Last name A-M (Group 1) & N-Z (Group 2)
*Groups should Cheer & Motivate each other virtually!
*Set Gym Boss or Interval App to: 30s Work, 30s Rest, 6 Sets (3 sets each) *Remember we need to rest in order to work at high intensities. Work hard- recover hard!
30s Rest (Review Below)
Phase III – Perform the following 3 Exercises for the stated amount of Reps. The twist is, you have a Minute to complete the 5, 10, 15 Reps. At the top of the minute, you need to start at the top again. Complete 6 Minutes Total.
- 5 Glider Push-Ups with Jackknife: *Knees come up during ascent of Push-Up *Knees barely off ground *Lock Shoulders Back & Down *Modification: Kneeling Push-Ups *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 – Keep Belly in for added Stability
- 10 Bent Over Rows or TRX Rows: *Make it tough for 10 *Draw the belly in toward the spine the whole time if you are doing a bent over row. *Lock Shoulders Back & Down *Keep hands low *Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements) – Keep Belly in for added Stability
- 15 Squat Jumps: *Feet Hip Width *Hinge & Lower into Squat *Use Arms to assist with Jump *Start and end with arms overhead *Modification: BW Squats *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
Phase IV – As a Group: As a Group: Perform Forward-Back Sprints *Break into two Groups (Last name A-M (Group 1) & N-Z (Group 2)
*Groups should Cheer & Motivate each other virtually!
*Set Gym Boss or Interval App to: 30s Work, 30s Rest, 6 Sets (3 sets each) *Remember we need to rest in order to work at high intensities. Work hard- recover hard!
Phase V – AB Finisher: 3 Minutes of the following AB Exercises, 1 Minute each.
*Set Gym Boss or Interval App to: 60s Work, 0s Rest, 3 Set
- 1 Minute – Supine Russian Twist: *Lying on Back with Knees at 90 Degrees > Rotate Knees RT > LT *Arms extended to Sides to anchor Body *Rotate from Core *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 – Keep Belly in for added Stability
- 1 Minute – Crab (Hold 5s): *Make an M with Arms & Legs – Fingers pointed away from Body *Butt 1” off ground *Squeeze Shoulder Blades to Open Chest *Lift Collar Bones 1” *Modify with Bridge *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
- 1 Minute – Prisoner Superman (Hold 5s): *Hands behind Head – Interlace Fingers *Squeeze Shoulder Blades to Open Chest *Lift Legs & Torso as high as possible without Pain *Modify with Arms to Sides with External Rotation *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- Keep Belly in for added Stability
Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – Emphasize slow deep breaths.
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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