Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 6 Core-Cardio Exercises two at a time for 40s with 10s Rest for 4 Sets each.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 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.
- Supine Straight Leg Bridge Hold with Opp. Arm & Leg Ext: *Keep Hips Up, Legs & Arms Straight *Extend opposite arm and leg every 2 sec *Modify with Bridges *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
- Supine Lower Ab with Opp. Arm & Leg Ext: *Lying on back with hips & knees flexed at 90 degrees *Extend opposite arm and leg every 2 sec *Keep Belly in for added Stability – Breathe rhythmically
*2 Mins Cardio – Coach’s Pick – Change Every 30s* - Supine Sit-Up with MB/DB/KB Reach *Wide feet *Dig heels *Start with MB at Chest & finish with elbows to ears *For those with pelvic floor issues like diathesis avoid and do Seated Core with Feet Off Ground (Sit tall with MB between knees – Raise hands to increase intensity) *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.
- Kneeling Side Bend with Weight On Head: *Kneeling *Lift Collar Bones 1” *Squeeze Shoulder Blades *Widen Knees for Stability *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
*2 Mins Cardio – Coach’s Pick – Change Every 30s*
- Supine Butterfly Bridge *Place feet together, open knees as wide as possible *Very important to tuck pelvis *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.
- Quadruped with Arm AB & Hip AB (20s Each Side): *On all 4’s *Lift Collar Bones 1” *Corkscrew Elbows In > Abduct Left Leg & Right Arm > Adduct Left Leg & Right Arm > Repeat for 20s > Switch Sides *Shoulders relaxed *Inhale on the way out and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way in – Keep Belly in for added Stability
*2 Mins Cardio – Coach’s Pick – Change Every 30s*
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!
