Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 5 Station Primary Core Movements (PCM) for 40s followed by 40s of Active Cardio Movements (ACM) for 3 Sets each. Rotate to the next Station when all 3 Sets are complete. All Boot Campers perform the same ACM as a Group. Transition Time is 10s between PCM & ACM so move quickly!
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 10s Transition Time after 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.
CORE (40s x 3 Sets):
- Stability Ball Oblique Crunches: *Fingers to outside of forehead *Place Tongue on Roof of Mouth *Rotate from core *Modify on floor if no ball *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
- Stability Ball/Gliders JackKnife (Tuck) with Rotation: *Feet on Ball/Gliders *Hands Under Shoulders *Corkscrew Elbows In *Bring Knees Towards Hands & Rotate From Mid-Section *Keep Hips Up *Lift Collar Bones 1” *Modify on Elbows on elevated surface or without Gliders or Beast for those with Back/Core Imbalances *Keep Belly in for added Stability – Breathe rhythmically
- Stability Ball/Chair/Floor Hip Extension **Place elbows on ground- Chest on ball *Lift legs (Extend hips) and hold for 1-2s *Focus on squeeze of butt *Lift collar bones 1″ *Keeps legs straight *Keep belly in the whole time *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
- Stability Ball MB/DB/KB Russian Twist: *Head & Shoulders on Ball *Maintain Bridge *Lift Collar Bones 1” *Rotate from Core *This should be a Fast & Controlled Movement *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 Stability Ball/Gliders Leg Curls: *Start with Legs Straight on Ball/Gliders > Arms to Sides with Palms Down > Dig Heels into Ball/Gliders > Curl Legs toward Butt & Bridge > Finish with Feet Under Knees & Knees Together > Repeat *Modify by Bridging Up & Down or Bridge Hold when tired *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
Cardio: (40s x 3 Sets):
1) Coach Picks Cardio
2) Coach Picks Cardio
3) Coach Picks Cardio
4) Coach Picks Cardio
5) Coach Picks Cardio
Bonus: Perform another set of core.
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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