Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 10 Core~Cardio Exercises two at a time 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 each completing all 6 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.
- DB/Band Front Shoulder Raises & Triceps Kickbacks (20s Each): *Hinge from Hips & Keep Elbows In on Kickbacks *Focus on Squeeze of Triceps at Full Ext. *Max Speed with Kickbacks *Keep Belly in for added Stability – Breathe rhythmically
- DB/Band Bent Over T & Biceps Curls (20s Each): *Hinge from Hips on T *Lift Collar Bones 1″ *Keep Elbows in with Biceps Curls *Max Speed with Biceps *Keep Belly in for added Stability – Breathe rhythmically
- Glider 1 Leg Squat with Lateral Glide (20s Each): *Start with feet together > hinge and lower into squat with LT leg while simultaneously gliding right leg (keep train leg straight) > switch sides after 20s *Keep head over center of gravity (abdomen) *Shoulders Back & Down *Modify without glider *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
- Glider Leg Curls w. AB/AD: *Leg Curl > Hip AB > Hip AD > Repeat *Use Hands as needed *Keep Belly in for added Stability – Breathe rhythmically
- 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
- 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
- KB/DB/Heavy Object Farmers Walk (Hold Weight in each hand for 20s): *Lift Collar Bones 1” *Big Step – Heel > Toe Push Off *Fast Walk *Challenge with heavy loads *Keep Belly in for added Stability – Breathe rhythmically
- Jump Rope – Side to Side Jumps: *Relax Heels *Modify without Rope *Keep Belly in for added Stability – Breathe rhythmically
- KB/DB/Heavy Object Farmers Walk (Hold Weight in each hand for 20s): *Lift Collar Bones 1” *Big Step – Heel > Toe Push Off *Fast Walk *Challenge with heavy loads *Keep Belly in for added Stability – Breathe rhythmically
- Jump Rope – Out-In Pattern (i.e. Jumping Jack): *Relax Heels *Modify without Rope *Keep Belly in for added Stability – Breathe rhythmically
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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Your friend & coach,
Brien
Telephone: 650-654-4604
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