Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises in a Circuit for 4 Rounds with 10s Rest in between. This is a Descending Pyramid with each Round.
Round #1: 60s Each Exercise
Round #2: 50s Each Exercise
Round #3: 40s Each Exercise
Round #4: 30s Each Exercise
*Set Gym Boss or Interval App to: 60s-50s-40s-30s Work, 10s Rest, 6 Sets, 30s Transition Time after each completing each Round
**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.
- Prisoner Step-Ups w. Knee Drive (Switch Sides Half Way): *Interlace Fingers Behind Head *Keep majority of weight on the Foot that is on the Step & Barely Touch Foot to ground on the other Leg – Heel doesn’t touch *Elbows Open *Raise Height/Lower Height to make Harder/Easier *Slight Forward Lean *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
- Stability Ball/Couch DB/KB/Weighted Object 1 Arm Press (Switch Sides Half Way) *Head & shoulder on Ball/Couch *Keep Hips Up in Bridge *Elbows In *Lift Collar Bones 1″ *Pack Shoulders *Keep Wrists in Neutral Position *Bridge allows a safe way to pack Shoulders for 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
- Backward Lunge w. DB/KB/Weighted Object Straight Arm Raise Overhead (Switch Sides Half Way): *Move from Center (Belly) *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 Renegade Row (Switch Sides Half Way): *Push-Up Position > Do a 1 Arm Row *Wide Feet *Squeeze Shoulder Blades *Hold 2s *Lift Collar Bones 1” *Squeeze Butt *Modify on elevated surface or knees *Make harder by adding Push-Up before each Row *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)
- Single Leg Squats (Switch Sides Half Way): *Lift Collar Bones 1” *Start with Feet Together > Bend Right Knee to 90 > Hinge from Hip & Lower into a Squat with Left Leg, attempting to touch Right Hand to ground (Switch Sides Half Way) *Be careful not to Flex/Round the Spine *Maintain Shin Angle *Modify with 2 Legged Squats *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/MB/SB/Weighted Object Reverse Wood Chops Kneel-Stand w. Pivot (Switch Sides Half Way): *Start Kneeling > Hinge from Hip > Pick up Weight > Stand > Shift Weight w. Pivot > Bring Weight to Shoulder Height > Repeat *Move from Core *Arms Straight to make harder *Lift Collar Bones 1” *Relax Shoulders *Use SB to enhance Grip Strength *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
Finisher: Jump Squats: 20s x 10s x 4 Sets
*Feet Hip Width *Focus on Foot Foundation & Shin Angle *Start & End with Arms Overhead *Modification: Squat for those who shouldn’t Jump
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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