Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 8 Core-Cardio Exercises for 40s each with 10s Rest for 3 Sets.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after completing all 8 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.
- Crab Reach: See video here @ 2:17: http://www.youtube.com/watch?v=FKuKpDVQ-lY *Start in Crab Position > Bridge up & Reach Left Arm Up & Back > Switch *Extend Spine *Turn Hands to Sides to Reduce Stress to Hands/Wrists *Modify with Basic Supine Bridge or Rocking Bridges *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
- SB/MB/Heavy Object Reverse Wood Chops with Pivot (20s each side): *Low to High Diagonal *Start Pivot from Ankle > Knee > Hip > Rotate from Core > Arms *Keep Pivot Foot on ground & use it for Force Development *Flat Back *Extend Arms to make harder *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
40s Cardio
- Swiss Ball/Chair/Sofa One Leg Bridge (20s Each Side): *Head & Shoulders on Ball/ Chair/ Sofa *Bring Hips Up & Down with 1 Leg out *Keep Hips Level *Feet Together *Feet Under Knees *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
- Side Kick Through: See video here @ 4:20: http://www.youtube.com/watch?v=FKuKpDVQ-lY*Start in Quadruped Position (Stationary Beast) > Perform Switch to One Arm Crab > Alt. Sides *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
40s Cardio
- Prone Back Extensions w. Roll/Stick/Towel Pulldowns: *Laying on Stomach > Hold a Stick or Towel Overhead (Towel is Taught in Hands) > Lift Chest off ground > Pull Stick/Towel Down (Below Tucked Chin) > Return to Start Position > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades Back & Down *Squeeze Butt *Straight Legs Remain on ground *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
- Swiss Ball/Disc Crunch: *Modify with regular crunches or Lower Ab Heel Tap for those with diathesis, doming or back pain *Tongue on Roof of Mouth *Look Down *Move Back to make harder *Get Stretch Backwards Each Rep *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
40s Cardio
- Side-Lying Leg Raises or Ankle Band Standing Side Steps (Alternate Right to Left): *Feet Hip Width *Keep Legs Straight *Small Steps – Avoid Breaking Bands *Keep Belly in for added Stability – Breathe rhythmically
- High To Low Chop (MB Slam without the Slam): *Start with Feet Shoulder Width *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Lock Shoulders Back & Down *Start with KB in Hands & Arms Overhead if tolerated > Hinge > Chop KB through Legs with Straight Arms > Follow Through > Repeat *Focus on Hinge, not Squat *Squeeze Butt at top of movement *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
40s Cardio
*Perform Additional Cardio if Time Permits*
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!
APPLY HERE>>> Send me an email to: [email protected]
I’d love to help you achieve your best self!
For more workouts like this check out our online workout area here: Fitness Challenges/Travel Workouts We are adding more workouts daily
Please share my educational content with your friends and family and help us influence even more people to reach their full potential >> Subscribe & Get Our Free Foam Roller Guide Resource
Your friend & coach,
Brien
Telephone: 650-654-4604
Share this #Workout by forwarding it to your friends and family!
