Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 8 Core- Cardio Exercises in a Circuit for 40s with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 20s 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.
- Cardio: High Knee Skips > High Knee Run (20s each) *Breathe rhythmically
- Elbow Plank w. Opp. Arm & Leg: *Lift Collar Bones 1” *Relax Shoulders *May need to bring Arms to Sides *Hold for 1-5s Each Side *Keep Hips from Dropping *Widen Feet to make easier *Modification: Do with just Legs or Kneeling *Keep Belly in for added Stability – Breathe rhythmically
- Cardio: High Knee Lateral Skips > Lateral Shuffles (20s each) *Breathe rhythmically
- DB/KB 1 Arm Swing/Pull Through (20s each side): *Total Body Movement *Standing with feet shoulder width, holding weight at chest height > Hinge from Hips, Bend Knees slightly, Keep Arms Straight & Bring them back between Legs > Keep Back Flat > Come up from Hinge & Squeeze Butt* Lift Collar Bones 1” *Keep Head Back & Eyes Forward * *Squeeze Shoulder Blades *Keep belly in. *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Cardio: High Knee Lateral Skips > Carioca (20s each) *Breathe rhythmically
- Glider/Stability Ball Kneeling Roll Out: *Hands on Gliders or on Center of Ball *Distance increases or decreases intensity *Key is to Move from Hips & Reach Forward at the same time *Keep Arms Straight *Keep Core Engaged *Lift Collar Bones 1” *Widen Knees to make more stable *Keep belly in *Modification: Walk out with hands *Inhale on the way up and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way down.
- Cardio: Hop Scotch > Hop Scotch with 1 Foot (20s each) *Breathe rhythmically
- DB Bent Over/Stability Ball Reverse Flys: *Hinge from Hip – Avoid using Neck Muscles – May need to Hinge more to reduce Neck usage *Slight Bend in Elbows *Lift Collar Bones 1″ *Hands below Chest *Squeeze Shoulder Blades *Light DBs (3-5 pounds for most women) *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
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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