Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 8 Exercises in a Circuit for 40s each with 10s Rest for 3 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after completing each Round*
**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.
- Beast Shoulder Tap *Knees barely off ground *Modify: Beast without tap or Quadruped with Opp. Hand & Leg Lift *Lift collar bones up
- Roll Supine 1 Leg Bridge (20s Each Leg): *Foot on Top of MB or Foam Roll *Heels under Knees – Toes up so Weight is on Heel *Hips Level *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
- Squat Hold with Side Step (Alternate Sides): *Use Ankle Band if you have one *Lift Collar Bones 1” *Feet no wider than Shoulder Width *Step to Right > Step to Left *Hinge & Lower into Squat and Hold *Avoid going too far to side *Modify Band *Keep Belly in for added Stability – Breathe rhythmically
- DB/KB Windmill (20s Each Side): https://www.youtube.com/watch?v=5nxnogyKVnE *Feet Shoulder Width *Shift Feet to 45 Degree Angle *Lift Collar Bones 1” *Lock Shoulders Back & Down *Keep Head Back & Eyes on DB/KB *Hinge from Hips *Work on more ROM as tolerated *Modify with Side Bend without lifting KB Overhead *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
- Reverse Plank (5s Hold) *Add March for added challenge *Place your palms, with fingers spread wide, on the floor slightly behind and outside your hips. Press into your palms and lift your hips and torso toward the ceiling. Look up to the ceiling, toes to nose, and keep your arms and legs straight.*Modify: Rocking Bridge or Bridge *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
- Squat Hold With Back Lunges: Hold Low Squat Position and alternate back lunge *Modify: Monster Walk *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 (Alt. Sides): *Keep Legs Straight *Wide Feet as needed *Relax Neck *Modify: Kneeling with 1 leg extended *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: Breathe rhythmically
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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