Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 8 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.
- KB/MB/DB/SB/Weighted Object Standing 1 Leg Balance Figure 8 Rotations (20s per side): *Standing on 1 Foot *Hold MB Chest Height and perform a figure 8 pattern *Extend Arms to make harder > Bring MB closer to make easier *Rotate from Core *Use Feet to Pivot *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
- kB/MB/DB/SB/Weighted Object Front Squat w. Push Press: *Hold MB at Chest *Hinge at Hips *Triple Extension: Ankle > Knee > Hip *Push MB Overhead as you stand *Elbows to Ears *Squeeze Glutes & Quads *Modify without shoulder press *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
*Cardio: 40s Walk/Jog with MB/DB/SB/Weighted Object
- DB/KB/Weighted Object 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
- MB/DB/SB/Weighted Object Clean w. Forward Lunge (Alternate Sides): *MB starts on floor *Lift Collar Bones 1” *Hinge at Hips *Pick the MB up off the floor > Bring MB to Chest & Hold > Step Forward into a Lunge > Step Back to Center > Lower MB down to the floor > Repeat *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
*Cardio: 40s Walk/Jog with MB/DB/SB/Weighted Object
5. KB/MB/DB/SB/Weighted Object Standing Wood Chops (Diagonal – High to Low – 15s per Side): *Lift Collar Bones 1” *Shoulder to Knee Movement *Keep Back Flat *Hinge from Hip *Rotate from Core *Extend Arms to make harder > Bring MB closer to make easier *Use Feet to Pivot *Draw the belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- KB/DB/Heavy Object Figure 8 to Hold: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips – Not a Squat *Maintain Shin Angle *Modify with Single Leg Bridges *Keep Belly in for added Stability – Breathe rhythmically
*Cardio: 40s Walk/Jog with MB/DB/SB/Weighted Object
- MB/DB/SB/Weighted Object Standing Underhand Throw Low to High without Throw: *Focus on Hip Extension *Squeeze Butt *Bring Arms Straight Overhead for those that can *Modify to Forehead *Extend Arms to make harder > Bring MB closer to make easier *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
- Supine 1-Leg Bridge w. MB/Roll Between Knees (Alt. Sides – 5s Hold): *Extend 1-Leg at Knee *Keep Hips Level & Still *Ankle~Knee Alignment *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
*Cardio: 40s Walk/Jog with MB/DB/SB/Weighted Object
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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