Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total, one after the other.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after completing all 6 Sets*
**Heart Rate Monitor Zone: Blue to Orange. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Orange Zones are generally anaerobic zones. Blue Zone 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.
- SB/KB/DB/Heavy Object Split Stance Wide One Arm Row (3 Sets Each Side): *One Foot Forward, One Foot Back – Heels on the ground *Make it tough for 20s – Goal 10 Rep *Wide row position – chest height *Butt Out – Flat Back *Lift Collar Bones 1″ *Squeeze Shoulder Blades – Hold 1s *Draw the belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Stationary Fwd-Bwd Lunge w. SB/MB/KB Rotation (3 Sets Each Side): *Rotate Weight over Front Knee *Stationary *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Rotate From Core *If using SandBags, only small, lighter ones unless very advanced *Modify by stopping in middle and/or removing Weight until Balance & Skill of Movement Increase *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
- DB Stability Ball One Arm Press (3 Sets Each Side): *Make it tough for 20s (Goal 10 Reps) *Head & Shoulders on Ball *Elbows In *Lift Collar Bones 1″ *Arch Back to Lock Shoulders Back & Down *Use bench or floor *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
- Prisoner Split Squat Jumps (3 Sets Each Side): *Feet hip width, one foot forward one forward back with back heel elevated *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Modify without jump. Hold wall for balance. Arms to sides as needed *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
- Glider Commando Fwd-Back Crawl: *Feet on Gliders – Crawl with Elbows *Straight Legs *Lift Collar Bones 1″ *Modify without gliders or Beast Walk *Keep Belly in for added Stability – Breathe rhythmically
- Lateral Jump Burpee: Jump Laterally over line or step over > Burpee *Keep Collar Bones Lifted *Modify with Step instead of Jump *Keep Belly in for added Stability – Breathe rhythmically
Finisher: Fast Feet with Right to Left Shuffle Touch:
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 4 Total Sets*
*Place an object (cone, shoe, etc.) approximate 2.5 yards to each side of you
*Perform fast feet (stay on balls of feet with toes up) and On Coaches Command shuffle to left or right touching the object
*Lower from hips, keep flat back, eyes straight ahead to keep good posture
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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