Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises for 30s each in a Circuit with 10s Rest for 5 Rounds.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 5 Rounds 30s Transition Time after Completing each Round*
**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated**
- Pull-Ups/Rows: *Draw the belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Squat Jacks: *Maintain Shin Angle *Jumping Jack with an added Squat at bottom *Try to touch hands at the top *Modify for those with Shoulder/Posture Issues – Avoid Overhead *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
- TRX/Box/Chair 1 Leg Squats (15s Each Side): *Start with Feet Together *Lift Collar Bones 1” *Lead with Hips > Hinge > Squat *Maintain Shin Angle *Elbows stay bent *Use Arms as needed *Attempt to lower Butt to ground *Before timer starts, encourage Campers to do 2 Leg Squat attempting to get Butt to ground to Warm-Up *Modify with 2 Leg version *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
- Plate/DB/KB Floor Press (1 DB Only): *Arch Lower Back to lock Shoulders Back & Down *Elbows In *Make it tough for 30s (good weight for females is 25-35 lbs) *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
- MB/SB/KB Bear Hug Side Lunges (15s Each Side): *Hinge from Hip *Get low with Lead Leg *Maintain Shin Angle *Modify without Weight *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
- Dips: *Box/Mat/Step/Equalizers *Lift Collar Bones 1” *Prior to Dip make sure Shoulders are Back & Down *Elbows In *Legs Straight to increase intensity *Keep Butt close to Mat/Step *Avoid going to low – Squeeze Triceps at the top *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: 2-3-Minute Burpees:
*Show Modifications *Most Important – Start on ground & educate them to keep Hands as low as possible with Elbows in *For those who lack desire or who have pain getting on & off ground tell them to do another Circuit above *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
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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