Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
Core Warm-Up:
Perform 2 Sets each for 30s in a Circuit with 10s Rest in between
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 10s Transition Time after completing each Circuit*
- Side-Lying Leg Raises – Hip AB (LT): *Keep Hips Stacked *Legs Straight *Lift Top Leg Up & Down *Keep Belly in for added Stability – Breathe rhythmically
- Side Lying Leg Raises – Hip AB (RT): *Keep Hips Stacked *Legs Straight *Lift Top Leg Up & Down *Keep Belly in for added Stability – Breathe rhythmically
- Supine Bridges w. Arm Raise: *Keep Arms straight & Feel Stretch *Toes to Nose *Go Full ROM *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
- Supine Lower Curl – Reverse Crunch: *Keep Heels in towards Butt – Avoid letting Legs swing *Hands under Tailbone *Relax Shoulders *Move from Core *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
After Core-Warm-Up Boot Campers immediately transition to WOD. They can get water at any time on their own.
WOD: Perform the following 8 Core~Cardio Exercises in a Circuit as a Group for 40s with 10s Rest for 3 Sets each.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 24 Sets, 10s Transition Time after completing each Circuit*
**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.
- Band/MB/DB Trunk Rotations (20s Each Side): *Standing Figure 8’s if you don’t have a band *Athletic Position > Weight Shift Back to Front Leg *Use Core & Pivot *Lift Collar Bones 1” *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
- Step/Bosu/Book Up-Up- Down-Down (20s Leading with Each Side): *Lead with RT Foot for 20s > Repeat with LT (Up-Up-Down-Down) *Modify with Various Step Heights *Breathe rhythmically
- Swiss Ball Supine Lower Ab Corkscrew :*Swiss Ball between Feet *Alt. Rotation Clockwise & Counter-Clockwise *Lower Legs as tolerated *Keep Tight *Look Down *Keep Imprint of Spine *Modify with Lower Ab Heel Tap *Keep Belly in for added Stability – Breathe rhythmically
- Jump Rope: *Relax Heels *Breathe rhythmically
- Glider Pike: *Feet on Gliders *Bring Feet to Hands *Keep Strong Plank – Avoid Dropping Hips *Modify on Fist/Elbows with Plank or place hands on elevated surface and do Jackknife *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
- Seal Jacks: *Cross over with Feet & Arms *Keep Arms & Legs Straight *Relax Heels *Squeeze Shoulder Blades at End ROM *Low Hands *Relax Neck *Breathe rhythmically
- MB/KB/DB/Weighted Object Full Body Extension (Reverse Slam): Pick Weight up like a Deadlift & Extend Overhead with Straight Arms *Hinge from High Hips *Modify by bringing Weight to Forehead if Shoulder Pain *Squeeze Butt at Top of Movement *Avoid Hyperextending Spine *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
- Step/Bosu/Book: In-In-Out -Out (20s Each Foot): *Relax Heels *Breathe rhythmically
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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