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 30s each with 10s Rest for 6 Rounds.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 24 Sets, Make the final round the most challenging
**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/KB/MB/Heavy Object Prone Stability Ball Bent Over Rows (Renegade Row If No Stability Ball) *Walk as far forward as possible over stability ball so feet still touch the ground *Wide feet *Lift Collar Bones 1” *Squeeze Shoulder Blades at end ROM of Row *Relax Upper Traps *Modify on Knees with Renegade Rows or go Wider Feet & Lighter Weight *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)
- SB/DB/KB/MB/Weighted Object Split Squats (15s Each Side): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hips *Modify with Split Squats – hold onto wall as needed *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
- SB/DB/KB/MB/Weighted Single Leg Deadlifts (15s each side): *Start with feet together *Bend 1 knee and hinge *Pull shoulders back & down *Modify with single leg bridge or no weight *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
- Commando Push-Ups (no roll) *Make it tough for 30s (Goal 8-12 reps) *Elbows in *Bring knee up with each push up *Collar bones up 1” *Knee action helps with push-up when done correctly *Modify on knees with butt tucked or on fists for wrist issues *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.
- SB/DB/KB/MB/Weighted Object Front Loaded Side Lunges (Alt. Sides): *Move from Center *Get as low as possible with lead hip*Collar Bones Up 1” *Shoulders Back & Down *Modify without Weight *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
- Lying Ball DB/Weighted Object Triceps Extensions: *Head & shoulders on Ball or Elevated Surface *Maintain hips up in Bridge *Keep elbows in *Lift Collar Bones 1” *Elbows In *Extend fully to feel Triceps *Modify on floor or elevated surface *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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